Valetudo Retreats Luxury Healing HolidaysWhatever your stance on Veganism, one thing we can all agree on is that Veganism is here to stay.  As more and more people turn to a more sustainable and ethical means of nourishing themselves.

Over the last 20 years as a Health Coach and Nutrition Counsellor, I have seen the popularity of this ‘lifestyle’ choice growing in a tsunami -esque wave of advocates.  In some cases it seems to have become the new religion; a simple question of ‘would you like any mayonnaise’? Turns into a fact-bashing debate on more than one food industry, personal and societal ethics and  a caustic sprinkle of judgement all around.

From a professional stance, my personal opinions and dietary choices aside, I do believe that it is important that foundational nutrition basics be understood and factored for long term health and well-being.

With more education and availability of information on the many ways to follow a vegan lifestyle and still be thriving in good health,  more people have the knowledge and capability to follow this type of diet.  If you have the money, (to do it correctly is not cheap) and time in planning and preparation, then all power to you. Veganism certainly seems to be the trending  lifestyle choice of the financially independant  and globally conscious.

According to the Vegan Society , U.K; “In 2018 [they] surveyed 2,000 people aged 15 or over across England, Scotland and Wales. We found the number of vegans in Britain has doubled twice in the past four years: from 0.25% (150,000) in 2014 to 0.46% (276,000) in 2016 to 1.16% in 2018 (600,000).” Vegans demographics show 64% of vegans  in the UK are female, with 40% being aged 25-34. Business it appears is certainly booming in the ‘meat-free’ food industry, The Mintel Meat-Free Foods UK Report for 2012 shows that meat-free and free-from sales are expected to reach a total of £949m in 2012 with meat-free sales set to reach £607m and free-from market sales expected to reach £342m.

Statistics about the vegan industry, and make no mistake it is a booming industry, aside, I find a lot of confusion and doctrine surrounds this lifestyle choice when speaking to clients about their diet and how we can improve their hormonal balance, moods, energy, sleep and weight management.

According to the Mayo Clinic, these are the defining sectors of Vegetarianism and Veganism:

The Types:

When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
  • Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Some of the more important considerations about balanced nutritional intake is that  vitamins and minerals are at optimal intake and absorbtion levels, which can be difficult if you are not aware of your personal requirements and are not planning your meals well.

Keep in mind that the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet,  eliminates natural food sources of vitamin B-12, calcium can be limited, omega’s and essential fatty acids, Vitamin D and getting a full compliment of protein. Pay special attention to the following nutrients:

Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. 

Vitamin D also plays an important role in bone health. Vitamin D is added to some products. Be sure to check food labels. Having just 10min a day in the sunshine can help with natural production of Vitamin D, but in the UK  you may need a vitamin D supplement (one derived from plants). 

Here are a few general observations about calcium content and absorption rates of different plant foods.

  • Leafy green veggies are often rich in calcium, but some of them are also high in oxalates, compounds that bind calcium and reduce its absorption. High-oxalate vegetables include spinach, beet greens, and chard. Even though these foods contain calcium, you won’t absorb much of it so they should not be considered good sources of calcium.
  • Kale, mustard greens, turnip greens and broccoli are low in oxalates so we absorb calcium from these foods very well. Absorption rates vary from 50 to 65% for these cruciferous vegetables. Collard greens are a little bit higher in oxalates but are also very rich in calcium and can be considered a good source of this nutrient.
  • Beans, nuts and seeds provide moderate amounts of calcium that is absorbed at relatively low rates. Soaking nuts and seeds can improve absorption. 
  • Calcium-set tofu—usually made with calcium sulfate—varies widely in its calcium content depending on how it is made. Its calcium is well-absorbed, though, at about 30%.
  • Calcium absorption from fortified plant milks is similar to absorption from cow’s milk when the type of calcium added is calcium carbonate. It’s a little lower when tricalcium phosphate is used, but still good at about 25%. Just be careful of the added sugar and preservatives to these type of products.
  • Calcium absorption from fortified fruit juices seems to be at least as good as from cow’s milk, or probably better. Again,  be careful of the added sugar and preservatives to these type of products
  • Cooked Chinese cabbage, turnip greens, mustard greens, collards (if you prefer raw greens, just double the quantity to get the same amount of calcium)
  • Calcium-set tofu
  • Fortified plant milks
  • Fortified juices.

Vitamin B-12

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it’s important for vegans to consider vitamin supplements. Vitamin B12 is needed for production of DNA (and therefore for cell division) and for maintaining nerve cells.

Two symptoms of B12 deficiency are:

  • Megaloblastic anemia, in which red blood cells become abnormally large because they can’t divide.
  • Nerve damage, which can result in a host of problems—everything from depression and mental confusion to tingling and numbness in extremities to a loss of balance and even paralysis.

The anemia is reversible with vitamin B12 therapy. The nerve damage is usually reversible, but not always.

Protein

Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods and supplements (https://www.nuzest.co.uk/shop/), if you eat a variety of them throughout the day. Plant sources include meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids

Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids.  Walnuts, ground flaxseed and chia seeds are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.

Iron and zinc

Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn’t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins.

Some vegetarians & vegans rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide. Coupled with food sensitivities and gut health issues, restrictive diets like veganism can make things very difficult when it comes to getting your nutrient intake correct. Enough food and variety to cover nutrient bases without blowing your calorie intake away.

Planning is the key and knowing exactly what you are eating and that you are getting your needs met from the food you eat. 

Planning a healthy Veggie-Lifestyle 

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains.

**It is advisable that you speak to a Nutrition expert to ensure you have a clear understanding of your needs.

Get yourself the best Vegan protein or Immune Support.

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Daisybank Cottage Figure Genie Review

By International Wellness & Fitness Expert Sara Picken-Brown

Easy going luxury and plenty of honest home-grown heart is the best way to describe this unique and truly fabulous B&B. From the moment we arrived we felt welcomed and valued. 

These really were the key qualities that permeated our time in the new Forest at Daisybank. From the handmade bespoke soaps to the sweet treat on arrival, the soft-as-a-cloud bed to the variety of breakfast options caring to ANY dietary need.

Just one night really was not enough, but with promises to return for more, here are just a few of my noteworthy reasons that you should put Daisybank e on the very top of your Must-see-&-Do list this summer. 

One of the first things that struck me about Daisybank was just how relaxed, down to earth and thoroughly welcoming Daisybank owners were. This is no franchise chain B&B, it is family owned and run. With a keen eye for detail and hospitable comfort, they have taken special care to ensure your every need is met to feel quite at home. As it turns out you feel so at home that for many of their guests that return Daisybank has become a home away from home when taking some R&R.

We arrived late on Friday night and were met at the train station by our hosts.  Our room was, like all the rooms at Daisybank, cosy, spacious, with a luxurious bed that honestly felt like a cloud to sleep on. The bathrooms were spotless (being a stickler for clean bathrooms, this pleased me considerably). Large modern wet rooms, that were expertly configured to retain historical details in keeping with the Victorian style of the 1901 built cottage. 

Heart warming details were everywhere, from the Daisy cupcake on arrival to the vintage style radio playing very funky chill track tunes.

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Originally the family home, for over 25years. The ground level of the house was converted into a luxury bespoke bed & breakfast 7 years ago.  The understanding and care given to the dietary needs of every guest is one of the big aspects of Daisybank that sets them apart form other high end options. As a former professional athlete and a fitness professional keenly aware of clean, whole food nutrition, I was surprised and delighted that so much attention was given to this aspect of guest catering and service. Questions that only someone with a great understanding of difficult dietary needs would ask. As anyone with restrictive diets can attest, this can often get embarrassing at worst and cringe worthy at best. Not at Daisybank, they catered easily and respectfully to all.

FigureGenieFiles Daisybank B&B Review

FigureGenieFiles Daisybank B&B Review

Which got me wondering; Where has this careful attention to health come from? Turns out that the answer to this question was not a straight forward one, but integral to the reason for Daisybanks holistic focus and success. The New Forest region and Brockenhurst in particular is so much part of the Daisybank experience one cannot mention one without the other. 

Daisybank has worked hard to source and use locally grown products, produce and art. The region has a diverse creative arts scene with many festivals and events running throughout summer [curious arts festival]. Our gluten free and paleo breakfast options were all grown and sourced from the local area and even our handmade lavender soaps and body wash was made in the New Forest. Spending time with Cheryl our hostess, as she drove her little Fiat around the area explaining all about Daisybank, I was struck with how passionate she is about where she lives and how important Daisybank is, not only to the family, but also to their clientele. 

At age 14 their daughter contracted lime disease, something that took nearly 7 years to properly diagnose. It was through this experience much of the awareness around food and holistic health care was born and thankfully Daisybank has become a nurturing destination just 1.5hr from London where one can escape to regenerate with great food, serene spaces, yoga, meditation, tree bathing with great coffee and conversation over the kitchen table.

Close to Brockenhurst village (a 10 min casual walk away), the fantastic quality of the famous Daisybank breakfast, the stunning surrounds of the New Forest, perfect for cyclists, runners, walkers and tree-huggers (yes apparently plenty of those pass through) and the odd triathlete taking a weekend off, if running a casual 10km on a sat morning is considered taking time off.

The diversity of the area really struck me as something incredible. There is something for everyone, every taste and every desire. Do you like nature and need to escape the city bustle with some ‘tree-time’? Then head to Brockenhurst. The forest has such an ethereal quality I kept expecting a fairy to pop out from behind a tree stump. Forest bathing not your thing? Maybe you’re an old salty deep down, so try sailing or paddle boarding near Lymington, just 4miles down the road.  There is a super pub to stop off for a great pub lunch too. 

Maybe hanging with the glam-squad is more your idea of a good weekender. Making sure you get your instagram worthy pics at top notch locations, head to ‘The Pig Hotel’ for dinner or cocktails on the lawn at sunset. The Pig Hotel New Forest Review Figure Genie Files

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This wont be a hidden gem much longer so book while they still have some spaces and don’t mind the ponies and donkeys that roam the streets, they get right of way and have done so by law for over 100 years. Just another reason why this has to be one of the quirkiest and coolest places to explore near London.

International Fitness  Expert Sara Picken-Brown and GB Triathlon aspirant,  James Tebbs, were hosted by Daisybank, a boutique B&B in the New Forest village of Brockenhurst. The characterful 1901 Arts and Crafts house has seven stylish en-suite bedrooms. Luxury touches include marble bathrooms, super-sized beds, Roberts radios and specially-commissioned paintings and artwork adorning the walls. An overnight stay costs from £110 per room (two sharing), including full New Forest breakfast.

Contact Daisybank (01590 622 086; www.bedandbreakfast-newforest.co.uk

For information on Wellness Programs and Nutrition Planners  & Counselling with @figure_genie  www.valetudoretreats.com For information on Advanced and Beginner Triathlon Programs & Endurance Event Preparation @jamestebbs  www.valetudoretreats.com 

I have to admit I am not really one for tech-related-trinkets. I often find I spend so much time getting the ‘technology to behave that the small window of time  allocated to your workout disappears in a haze of ‘can’t connect’ and ‘error’ related messages. That just creates frustration and annoyance. Yes, my patience is very limited when it comes to the tech. However, I do appreciate and know intimately the value of GOOD tech, that works on demand without all the ‘fiddling about’. Keep it simple, keep it accurate and all goes well in my book. After all like a good supplementation program to ‘support’ fundamental nutrition, the gadgets are tools to ‘support’ solid and sound training principles.

In-line with the fact that my new goal is to run a half marathon in 2019, I have finally decided to invest in a tracking device that will help me to keep awareness around pacing, heart rate and routes during my training sessions and ensure I keep injuries to a minimum. Recently I have found carrying a phone with my heart monitor readings and my GPS tracking activated; trying to jump between apps while on the trot is proving tricky- same old issue of ‘this tech is messing with my workout scenario’!

I discovered, through Tech blog review site, ‘I am Living it’ the Garmin Vivosmart 3. My big issue with a lot of the sports watches is that they are super bulky and scream “Im a sporty girl, see I have the watch to prove it”. I am VERY petite and most of the watches look like I have BIG BEN on my wrist. Im hopeful, when my new Garmin arrives, it will delight, not disappoint in this area. As for the tech stuff, its had mixed reviews, but mostly for what I need, its perfect for the price.

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Features: Maximum Speed, Record Sleep, Average Heart Rate, Average Speed, Bluetooth, Calorie Monitor, Clock, Data Review, Date, Distance, Exercise Log, Heart Rate Monitor, Rechargeable Battery, Set Goals, Sleep Tracker, Smart phone compatibility, Stopwatch

So Stay tuned…

“I really enjoy the sessions with Sara. What I find most valuable is that she is  able to balance the challenging aspect of a workout with what is best for my overall physical health. She is able to adapt the session to any injuries I may have but still make sure the session is challenging and provides benefit. I am very appreciative of her broad knowledge of exercise and nutrition. I also like how she can switch the sessions up but still provide a full body workout. I’d definitely recommend her. ”

– Joe Wilkinson

“PT with Sara has been great. Really clear, stretches me right to my limit and is also enjoyable. I have never had a PT before. Best part is trying new exercises. Sara has an encouraging but firm approach, I  would definitely recommend her as a Coach.”

– Hannah Bonham-Duchan

 

“[I have had amazing results in Fitcamp].. designed by head Coach Sara. She has got an impressive background as a body transformation coach and winning 3x IFBB Australia Figure Champion and World Ranked 5th and she is a nutrition expert, you name it. [I highly recommend her programs & support]”

– Sabine Nobel

 

“I have been training with Sara nearly 6 months. I can honestly say she has changed me; Im physically stronger, fitter and emotionally happier for feeling ‘well’. Her knowledge and support is fantastic and I could not have got the results I have without her. Her sessions are inspiring and her nutrition advice just simply ‘makes sense’. You must work with her. Sara Thankyou!”

– Nicola Dempsey

 

” Sara has been my Coach for 2 months now and Ive already seen amazing results. After years of struggling alone, I have her to thank for my ongoing transformation. We are working toward my wedding; I have abs, my fitness and strength has improved and I have energy that I never had before. She supports not only in our sessions but with sound nutrition advice and programs as well as my training ‘homework’. What I really like is that I know I can keep doing this ‘lifestyle’ its not just for my big day.”

– Jenny Woodward

 

Growing up, I ate most things, but as a child I avoided milk like the plague, preferring instead to drink plain water. To this day I cannot drink the white stuff and have clear preferences on cheeses I can and simply cannot stomach. For good reason, at the age of 40 I finally got a DNAfit test done and discovered that yes, as I had suspected for a long time, I was lactose intolerant. This test also showed up that my avoidance of breads and pasta was likely down to a ‘predisposition’ to celiac disease.

Which brings me to an interesting personal discovery; my recent research into autoimmune diseases, specifically Lupus, for a client, brought to light a variety of ‘ah-ha’ style moments with my own nutrition. I will explore that a bit later.

AutoImmune-1024x768The American Autoimmune Related Diseases Association states:

“One of the functions of the immune system is to protect the body by responding to invading microorganisms, such as viruses or bacteria, by producing antibodies or sensitised lymphocytes (types of white blood cells). Under normal conditions, an immune response cannot be triggered against the cells of one’s own body. In some cases, however, immune cells make a mistake and attack the very cells that they are meant to protect. This can lead to a variety of autoimmune diseases. They encompass a broad category of related diseases in which the person’s immune system attacks his or her own tissue.”

There are over 100 diseases many represent with a variety of symptoms and challenges ranging from mild discomfort to debilitating pain and in some cases organ breakdown and death. For many there is no ‘cure’. Celiac Disease and Lupus amongst them. Management is the key and often done so with heavy duty prescription medication, which has its own issues and side effects. (https://www.aarda.org/diseaselist/)

Nutrition and lifestyle play a major role in management of autoimmune conditions and with better understanding of the overall impacts of food and lifestyle on the immune system and body. I was really surprised when researching lupus recently for a client, the variety and types of foods that should be avoided and what supplements and additional foods should be included as a necessity in preventing the dreaded ‘flare-ups’.

For years I have known that I cannot eat garlic, I love it, but it does not love me. Onions are the same. What I discovered was the families of foods to avoid and to include are very clear when it comes to AI management, perhaps by keeping an awareness around what one eats and the impacts it has on digestion and mood, any predispositions can be prevented from turning into major health problems long terms. Identifying patterns is often the start of management of any concerns.

Lupus:

Lupus is an autoimmune disease (when your body’s defense systems turn on you) and can cause chronic conditions lasting for years. Cases of lupus can range from relatively mild to life threatening, so recognising and treating this condition early is very important.

According to Lupus.org, as many as 1.5 million Americans are living with Lupus, making it a widespread problem. Check out this list of 15 symptoms and risk factors to pay attention to that may require medical attention…

Fatigue is Common

This symptom of Lupus makes it difficult to distinguish from other disorders including Chronic Fatigue Syndrome and even Lyme Disease (from a tick bite). According to Healthline.com, about 90-percent of Lupus sufferers will experience fatigue.

Hair Loss can Occur

The face and scalp are usually targets of skin inflammation related to the diseases. This means aside from losing hair from the top of your head, you can even experience eyebrow and beard loss. The hair loss can be subtle and gradual, or can cause hair to fall out in clumps in some cases.

Pain is a Marker

Lupus can come with painful, swollen joints that may confuse some medical professionals to consider arthritis as the cause. With lupus related joint pain, apparently the stiffness is worse in the morning. The pain itself starts off mild, then increases as the disease progresses.

Lupus Can Cause Seizures

Like another disease, Epilepsy, lupus can trigger seizures in the sufferer. Approximately 50 percent of lupus (systemic lupus erythematosus) sufferers experience a seizure as a result of the disease. Other neurological complications related to lupus can include strokes, dementia, psychosis and peripheral neuropathy (weakness or numbness in hands or feet).

Depression

Mental illness and chronic diseases often go hand in hand. WebMD notes that, “60% of people with a chronic illness will experience clinical depression” at some point during their diagnosis. This is due to the emotional, physical and financial strain of living with a chronic illness. Lupus is a condition that comes and goes which can frustrate a lot of patients because they never really feel like they are out of the woods and long for the life they used to have. The Lupus Foundation of America notes patients may have “feelings of helplessness, sadness, insomnia or sleeping too much, feelings of anxiety, lack of energy and feel a lack of interest in activities or things you normally enjoy” to name a few.

However, feelings of depression may not be brought on by the disease but potentially from medication used to treat Lupus. Corticosteroid medications such as prednisone could potentially trigger depression. It is important to note that regardless of what triggers depression, patients should consult their doctor about seeking psychotherapy or counselling.

Autoimmune diseases, or autoimmunity, describe a group of chronic illnesses that are characterised by an overactive immune system. The immune system attacks healthy cells and tissues because it mistakes them as foreign invaders. Diseases are classified by the part of the body affected. Ulcerative colitis and Crohn’s disease affect the digestive system while Multiple Sclerosis targets the spinal cord and brain and rheumatoid arthritis affects the joints. Currently, there is no cure for autoimmune diseases and treatment is limited to managing symptoms.

The immune system is designed to protect the body against foreign invaders, such as bacteria, viruses, and parasites. The innate system is the part of the immune system the body is born with. It protects the body by releasing white blood cells that attack harmful agents while the acquired immune system is what develops after a baby is born. It launches attacks via T-cells and B-cells. Autoimmunity occurs when the immune system malfunctions and mistakenly attacks its own cells instead of foreign invaders.

Rhumatoid Arthritis:

Rheumatoid arthritis is characterised by inflammation that damages joints and organs. Approximately 1.5 million people in the United States alone are affected. The condition affects three times as many women as men. Women are also more likely to develop symptoms at a younger age (between thirty and sixty) while men experience symptoms later in life. People who have rheumatoid arthritis in their hands have large, deformed knuckles that make it hard to grab things, put on jewelry or bend the fingers.

Crohn’s disease is one of the most common autoimmune conditions in people aged fifteen to thirty. The bowel condition is characterized by inflammation, pain, and bleeding of the digestive tract. Unlike ulcerative colitis, a similar autoimmune disease that affects the colon, Crohn’s disease can occur in any part of the gastrointestinal tract from the mouth to the anus. Symptoms include bloating, mouth sores, diarrhea, gut pain and intestinal bleeding.

There is no cure for autoimmune diseases. Treatment options are unique to the type of illness and are designed to control symptoms to put the disease in remission. Medications may include immunosuppressants to prevent the immune system from attacking the body. Corticosteroids are prescribed to control inflammation. Thyroid medications and insulin injections are needed for people with Graves disease and type one diabetes, respectively. Natural remedies such as fish oil, turmeric, an anti-inflammatory diet, and adequate exercise may also help control damaging inflammation associated with the disease.

Foods to Avoid:

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AVOID THE FOLLOWING:

Alfalfa and garlic are two foods that probably shouldn’t be on your dinner plate if you have lupus. Alfalfa sprouts contain an amino acid called L-canavanine. Garlic contains allicin, ajoene, and thiosulfinates, which can send your immune system into overdrive and flare up your lupus symptoms.
People who’ve eaten alfalfa have reacted with muscle pain and fatigue, and their doctors have noted changes on their blood test results.
white potatoes
tomatoes
sweet and hot peppers
eggplant
DON’T:

Eat Refined Carbohydrates

Refined carbohydrates includes white bread, white pasta, processed rice, and most packaged snack foods. They can cause water retention that can give unpleasant lupus symptoms.
DON’T:

Drink Soda

Stay away from acidic drinks that are full of sugar and chemicals. Soda, or pop, is a big no. They are full of empty calories and can cause inflammation and bloating.
Avoid grapefruit as this can interact with medications.
Substitute other spices to enhance food flavor, such as: lemon
herbs
pepper
curry powder
turmeric
DO:

Eat Anti-Inflammatory Foods

There are many naturally anti-inflammatory foods. They include flax seeds, avocados, walnuts, berries, leafy green vegetables, carrots, squash, and lean protein. Choose fresh foods over processed ones.
DO:

Drink Water

Make sure to drink enough water through the day. The 8 glasses a day idea is not a rule, but you should be sipping water regularly. It can help push out toxins from the body and it

Supplement Support Naturally:

Amount (grams) When/Why
Vitamins vitamins are C, E, B12 and folate.
Minerals The trace minerals are zinc, selenium, iron and copper.
Calcium 1,000 milligrams a day Calcium is important bones and heart function. Since lupus can cause heart problems, such as irregular heart beats and tightening of arteries.
Vitamin E Taking vitamin E daily, 1,000 international units is enough to enhance the immune system. Vitamin E, an antioxidant, neutralizes free radicals which can attack tissues and cause damage. Because lupus attacks the body’s tissues, vitamin E may be an important supplement to minimise the attack on and inflammation of tissues.
Vitamin D 400 international units Vitamin D helps with the absorption of calcium in the body. Vitamin D assists in autoimmune disorders by helping the body absorb the vitamins it needs to function. The stronger the immune system, the less chance you have of developing a disease such as lupus, which attacks the immune system. Exposure to the sun can cause flu-like symptoms and an exaggerated malar rash. Vitamin D supplements benefit lupus suffers who can not be in the direct sunlight.
Vitamin B6 1.3 mg of B6 a day Balance is important with all the B complex vitamins as many of them are interdependent.
Zinc 15mg per day zinc have the effect of revitalising the functioning of the thymus gland, which is crucial to T-cell production and a strong immune system. The promotion of healthy skin is also a benefit of zinc and sufferers of lupus sometimes have skin rashes and raised bumps.
Selenium 50 micrograms/day Inflammation is a symptom of lupus and enhancing your diet with selenium, which is known to reduce inflammation, may combat lupus symptoms.selenium can increase the body’s production of glutathione, the master antioxidant in the body.

 

Keeping a food diary and documenting your mood and food responses is a key way of isolating any potential patterns with foods. Above all seeing your Gp if you have any concerns and getting support is critical, AI issues are not joke and the long term impacts are very serious.

Eat clean ,exercise and practice mindful-living with meditation, yoga, tone therapy ae all great ways to combat known and potential issues.