Are You Sick and Tired of Feeling tired, and You Don’t know where to Start?
In this episode, I discuss foods that can prevent and possibly reverse disease.
- What is inflammation
- Why do you need to make changes, even though you are YOUNG?
- Foods that can help you feel better
- Tips on what to do to start feeling better
You’ll walk away from this episode clear and confident about the simple changes you need to make to prevent, control, or possibly reverse everyday diseases such as diabetes.
Grab your FREE gift here: Anti-inflammatory cheat sheet
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A little bit about me:
Dr. Adeola Oke is a daughter, wife, mother of five, and the founder of Wellness Surge. My passion for reducing the burden of our modern every day disease and helping people live healthy lifestyles motivated me to earn three prestigious degrees in healthcare. Find out more about me at https://wellnesssurge.com/about/
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Introduction: [00:00:00] Are you like most busy people stressed and inundated with health? This overwhelm is not helping your health. You see, one day I woke up in severe pain I could and I could not walk. I was dragging myself around the house in my office chair with wheels. I tried Tylenol. The painting didn’t go away. I tried Motrin.
The pain didn’t go away either. I then remember that an 80 year old cardiologist had told me about turmeric. I rushed to the store and bought a turmeric supplement. After taking only one capsule, about one hour later, I was able to walk again. Pain. Free. This miraculous experience made me a firm believer in quality holistic remedies.
I am Dr. DL L Care, the body activator. That was me, a nurse, a pharmacist, and a public health professional. I didn’t know that I was suffering from inflammation. Despite [00:01:00] all my years of education now I have been able to get to the root cause of my health challenges, and I feel great and full of energy. I don’t want you to learn the hard way like I did.
So I created the Wellness Search Podcast to share a symbol, actionable changes that you can make to activate your body to heal naturally. Today here we will have conversations about food. Fitness, mental health, and all that is in between. Now, let’s get started. Hey there, friend. Thank you for joining me in my second season of Wellness Search Podcast.
So today we are going to talk about something that is very important, that is three hidden secrets that will make you feel better fast, so you don’t have to waste your money and energy struggling with common everyday diseases and the effects on your. A lot of poisons are [00:02:00] disguised as food. You eat them and then become sick with diabetes and other diseases.
Back in the day, our ancestors lived in a time where work ended after a day’s hunt. In today’s modern world, however, we have to be on. All the time, leaving no time for our buddies to rest and recover. The stress can weaken your immune system, lead to weight gain, high blood sugar, inflammation, and much more.
It is a vicious cycle. Stress causing health issues, health issues causing stress. A key word here is inflammation. One hidden secret that will make you feel better fast is addressing inflammation. This is because research has shown that inflammation is the basis of many diseases associated with our modern lifestyle today.
So what is inflammation? Inflammation is a complicated process. [00:03:00] If you have ever caught your finger or you’ve ever been stung by a bug, you have experienced inflammation, the familiar sensation of pain, redness, and such, that’s all inflammation. Inflammation is the body’s natural response to protect itself.
That’s it. But if this level of inflammation is too high or if this inflammation goes on and on and it is unchecked for a long time, it feels like your body is on fire and this can lead to disease. Certain diseases associated with inflammation include diabetes, Alzheimer’s. Some people actually consider Alzheimer’s to be diabetes of the brain.
Other diseases include chronic pain, cancer, heart disease, and depression. So often this diseases can be prevented or reduced if you focus on eating certain foods and avoiding others, and that’s what we are going to focus on. [00:04:00] So how can you eat to leave? Two, You have to be tenacious. So what does that mean?
Well, there’s junk food. Junk food everywhere. Fast foods are always easier to buy, and they contain artificial ingredients that make you want to eat more and make you feel good. Right? But the golden nugget here is this. Did you know that over 60% of all chronic diseases can be prevented if you eat certain foods and avoid others?
So even though the junk food is everywhere, your body needs you to treat it well and give it what it really needs. In order to be tenacious, you need to adopt something called the anti-inflammatory diet. All right, so that’s a little different, right? Well, this diet is not meant to help you lose weight. It is used to improve and support your health in other ways, which may eventually lead to weight loss.
It has so many [00:05:00] benefits, and weight loss may be one of them. You may be thinking, I’m young, I’m beautiful. Why do I need to change? Well, guess what? Most diseases don’t start in your old age. No, they start when you are younger. It just keeps building on each other. So my friend, you need to start. Now, did you know that most medications come from foods and plant-based products?
My background is in pharmacy and nursing. Right. Well, we know that in pharmacology, in order to prevent or treat a disease appropriately, you need multiple targeted approaches. And that’s the, That’s the same thing for the anti-inflammatory diet. We are not just going to do one thing. We are going to do several things to be able to benefit the.
So what is the anti-inflammatory diet? Well, it involves one eats in more fiber, right? So fiber lowers inflammation in your body. Good sauces include vegetables, fruits, [00:06:00] oatmeal, nuts. Beans, brown rice, whole grains. If you don’t usually eat a lot of fiber, you, you may want to start to increase your fiber intake slowly so that you do not upset your stomach, because if you just give your body boom, a lot of fiber at the same time, it can really do a number on your stomach.
All right, so. Um, another thing you wanna incorporate in the anti-inflammatory diet is protein. Michael Poland in his book Food Rule, says that eat food in moderation are mostly plants. Okay? So when it comes to choosing proteins, it is really good to choose most of your proteins from plant based proteins like your beans and your nuts and things like that, because they help reduce inflammation in your.
If you choose to eat seafood, choose wow caught fish as opposed to farmed seafood. [00:07:00] Right. So, because if you think about it, farm raise products, what are they really feeding? This, this, um, this, um, seafood, right? What are the, what, what are they really giving to them? Why are they so big? Right? Well, when it comes to wild cots, you also have to think about mercury and things of that nature, right?
So everything in moderation try to eat at least two sevens of fish. Of about three to four ounces each week. There are also facial supplements that, uh, you can use, Ensure you use quality supplements, and the usual dose is about a thousand to 2000 milligrams every day. And when you choose to eat your red meat, it, that’s in moderation.
No more than 18 ounces of red meats per week. So initially we talked about Michael Poland, right? He’s a really smart guy in his book called Food Rolls. He talks about the few other feeds. The better. So what does that mean? Right? Well, you know, fish has very [00:08:00] few, like just one, no legs, but just fins. Right?
So the fish is better than the chicken, which has like two legs. Yeah. And then the chicken is better than the cow meat, which has four legs. So, Fish is better than poetry, and poetry is better than foled. Animals. Got it. . All right, so you also want to include lots of fruits and vegetables in the anti-inflammatory diet.
Vegetables reduce inflammation. They also have tons of other benefits. When it comes to fruit though, you wanna choose to eat the actual. As opposed to drinking the fruit juice, because when you’re drinking the fruit juice, you’re only getting the sugar and you’re not getting the fiber. An easy way to get a lot of fruits and vegetables is to make a vegetable fruit smoothie.
So strive for a minimum of about five cups of fruit and vegetables each day. Most people can get by with two cups of fruit and about two [00:09:00] and a half cups of vegetables per day. So if you’re trying to figure out how much fruit versus vegetables, it’s usually in your best interest to have more vegetables than fruits, especially if you’re a diabetic.
So you also wanna choose to cook with a lot of anti-inflammatory herbs and spices such as cumy, turmeric, dried pepper, ginger, and things of that nature. And then when it comes to fat, right? Fat is a different one and it can be a little difficult sometimes you want to just avoid trans fats because they cause inflamm.
So basically you should avoid foods that have partially hydrogenated alls on the label. Trans fats are often found in your margarine, your shortening lad cakes, donuts, and things like that. Naturally occurring. Trans fats are produced in the guts of some animals, right? And then this animals, they then produce things like your [00:10:00] meat and your milk.
On the other hand, artificial transfers are made in an industrial process that then add a hydrogen to the liquid oil to make it more solid. And this thing then increases the shelf life. Right? So what does that mean? It just means that when they do this in the industry, it just makes the product last longer in your supermarket.
So as opposed to it going rancid really. But not all fats are bad. Actually. Fats are pretty good. If you want to eat fats, choose to eat mono saturated fats and they include your avocado, your olive oil. Olive oil is known to reduce inflammation. It is known to reduce blood pressure, cholesterol, and blood sugar levels too.
So that’s about five banks for your bug right there by just eating olive. You want to eat [00:11:00] dark chocolate? Yes, I said that. Enjoy your chocolate, but choose to eat dark chocolate. It has been shown that eating about 1.5 ounces or about 4 42 grams of dark chocolate every day decreases inflammation and blood pressure.
So if you want to eat duck chocolate, make sure you choose the one that has 70% or more of cocoa in it. Okay? So not just any duck chocolate. Eat the right type of duck chocolate. Now let’s talk gluten.
What is gluten? Gluten refers to a protein naturally found in some grains such as wheat, rye, Bali, simina, fina, um, et cetera. Right. It gives foods, bake from this grains. A stretchy quality. Sauces of gluten include bread, your big goods, pasta, cereal, food coloring. Who [00:12:00] would have guessed? Um, so food coloring is one.
Beer. All right. And beer ye other sources. Gluten include soy sauce. Really uhhuh and modified con star know that oats are naturally gluten free, but it can be contaminated with gluten when it is processed in the same factory as a grain that has gluten. So whole grains which contain gluten have been shown to reduce inflammation.
I said that earlier, right? It’s a fiber. So this, this shows that most people do not have a problem with gluten. However, some people can have serious problem problems when they consume gluten because it causes inflammation in the, in their body. In this case, the body thinks that the gluten is a toxin and mount an immune response to attack it, attack it.
Ugh. The side effects range from being tired, feeling bloated, [00:13:00] having alternating constipation and diarrhea to unintentional weight loss, even intestinal damage. For some, this can be seen in people with gluten intolerance, people with celiac disease. People that also have weight allergy are unable to tolerate weights.
So the question is this, should you give up gluten? Should you go gluten free? Well, if you experience discomfort after consuming gluten, then consult your primary care provider to try to find out the cause of your symptoms. You want to get down to what is causing all this, not just slap a bandaid or stop doing something.
Right. Um, For most people though gluten does not cause inflammation and there’s no need to avoid it, keep in mind that a gluten-free label doesn’t make a food healthy neither does it make it good for you.
So like Maya Angelou [00:14:00] says, When you know better, you do better. But let me be honest here, change is. With a multitude of stress in your life. You need a guide, a coach, someone to hold your hand and be your cheerleader so that you can achieve your goal. I can be that person for you. By the way, did you know that you can also use medications such as Ale and Motrin to reduce inflammation in your.
Yeah, you can do that. But , did you know that it can also increase your blood pressure and even injur your kidneys? I had a young girl that used to take ibuprofen all the time because she was having severe menstrual cramps, right? Well, guess what? This girl ended up having kidney damage at such a young age.
She learned about the side effects of medications, the hard. So what is the third hidden secret? We’ve talked about a [00:15:00] lot today, but I need you to choose one tip and start working on that. Yep. That’s the third hidden secret. Just choose one. You can choose to start with the juice, right? Instead of drinking a full glass of juice, you can say, Oh, maybe I’ll do one quarter water.
Threequarter juice. Then when you get used to that, you can then say, Oh, I can do half and half. Right? And then when you get used to that, you can then say, Oh, I’ll do one quarter juice threequarter water until you, they’ll say, Oh man, I can usually totally do without this, this juice, and I can just drink water and eat the actual.
So that’s one way you can start. Just choose one thing starting today to do that. And when you get comfortable with that, you can then implement and, and, and add on something else based on the things we’ve talked about today. All righty. So keep, keep in mind that compared to taking medications, the effect of foods and natural compounds work in a slower and more [00:16:00] long-lasting.
You may not feel the effects immediately, but trust me, believe me, your body will thank you in the long run. Know that food choices alone are unlikely to completely get rid of all your inflammation. We’ll talk about other things you can do to reduce inflammation in another podcast. I’m all for the saying and ounce of prevention is better than cure.
Are you with? Okay, so we’ve talked a lot today, like I said, but back in the days, I used to be the one that used to eat chocolate for breakfast, chips for lunch, and cereal for dinner. See if I’ve been able to make some of these changes. I’m not telling you that I’m totally a hundred percent, no, I’m not.
But I’ve been able to make a lot of changes in my life. I have been able to change my identity and say, Yes, this is who I’m going to be, and I continue to walk towards that. Day. So if I can do it, you can totally do it too. So I have a [00:17:00] free gift for you. I’ve made things a little easy for you. Click on the link in the show notes to go to my website, wellness search.com.
But click on the link. Um, you will get a free anti-inflammatory cheat sheet. It just tells you foods to eat. Foods to avoid and foods to eat in moderation. If you’ve enjoyed the show, then follow loss and subscribe on Apple Podcast or Spotify. Information presented here is for educational purposes only, and it is not intended to diagnose or treat any disease.
Please do not apply any of the information presented here without first speaking with your primary care provider. With best wishes to see you thrive. Have an awesome week.