Auto Immune Release Series Part 2

Apple Blossoms @ Musea. Showy!

Well, here it is, our second week of thoughts and inspirations about Auto-Immune conditions, how we all have a little of it going all the time, and what we can do about it.

Spoiler alert: I am going to write about a plant-based diet this time. My hamburger loving self cringes. But remember that I said last time everything in moderation? Here is a good time to take a breath and remember that you do not have to go cold turkey on the turkey!

Increase your intake of rainbow-colored fruits and vegetables.

Consume more colorful fruits and vegetables to get as much nutrient variety as possible. The more colorful your plate is, the more plant-based diversity you include in your diet. You’ll also be increasing your intake of antioxidants, which are essential for reducing inflammation and protecting your body from the damage toxins and free radicals can cause. Dark-colored fruits such as berries with a high concentration of polyphenols are particularly useful for lowering inflammation.

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Some ways to increase your colorful fruits and vegetables include:

• have a fruit salad for dessert

• start your day with a bright-colored smoothie or smoothie bowl

• have veggie sticks or veggie skewers for a snack with a home-made dip ◎ every week when you go grocery shopping, choose one new vegetable or fruit that you don’t normally buy

• have a salad for lunch or dinner, and include as many vegetables and fruits as you can

• have sweet potato instead of white potato when making chips

• make your own vegetable and fruit juice (a rough golden rule to follow is 80% vegetables, 20% fruit)

Change your animal protein to plant-based protein.

It’s well established that animal protein increases your risk of cardiovascular disease, cancer, and diabetes. It also increases your risk of obesity and metabolic syndrome, which predisposes individuals to a plethora of chronic diseases, including inflammatory autoimmune diseases. In fact, research is becoming increasingly conclusive that the dietary habits in Western societies (“too much,” “too fatty,” “too salty”) and a high body mass index (BMI) are definite risk factors for autoimmunity.

Also, by eating animals, we are exposed to the diseases they carry and animal tissues that our bodies may mistake as our own. This phenomenon (called molecular mimicry) is just one more reason why a plant-based diet is the best diet for people with autoimmune diseases. With its health-promoting fiber, phytochemicals, vitamins, and minerals, plant protein is the real “protein package.”

For many, giving up meat is easier said than done. The transition doesn’t have to happen overnight. In fact, if it takes months, even years, that’s okay. Reducing your intake will still do a world of good. The key is adding more to your diet before taking it away. Also, as I mentioned before, you do not have to do this in its entirety. Just your awareness of risks gives you access to a way of thinking and acting that will improve your chances of wellness.

So, let’s focus on introducing your palate to plant-based protein. As you gradually fill up on the good stuff, reduce the quantity of animal protein. You could also do “Meatless Mondays,” where you start by cutting out meat on a Monday (or pick any day that suits you).

The best plant sources that can help you meet your protein needs include:

• black beans

• lentils

• chickpeas

• pumpkin seeds

• hemp seeds

• almonds

• peanuts

• cashews

• soybeans and soy products such as tofu and tempeh

• buckwheat

• quinoa

It’s important not to eat just one food, such as tofu or lentils. Each food provides a slightly different pattern of amino acids, and you need a mix of foods for optimal nutrition.

Here are a few easy ways you can add more plant protein to your diet:

• Use mushrooms, beans, and even tofu to add a meaty texture to a dish

• Try the plant-based protein substitutes (ensure they are gluten-free)*

• Add hemp seeds or chia seeds to your smoothie

• Grab a handful of nuts as a snack

• Add lentils or chickpeas to your favorite salad

• Enjoy hummus or nut butter with veggie sticks for a snack

• Make delicious protein balls for something sweet

*plant-based protein substitutes are often quite processed and are not recommended in large quantities. However, they can be helpful for someone making the transition until their taste buds adjust and they have found plant-based recipes they enjoy making themselves.

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Eat more leafy greens and mushrooms.

While these two foods may not be your favorites, they are the big heroes in the plant world. They are choc-a-bloc with nutrients and compounds that help modulate your immune system and protect you from what a dysfunctional immune system can do to your body.

Leafy greens

Green cruciferous vegetables are among the most powerful immune-supporting foods. Dark, leafy green vegetables such as kale, collard greens, mustard greens, broccoli, bok choy, and Brussels sprouts are packed with phytonutrients that provide important chemical signals that encourage immune cells in the gut, known as intraepithelial lymphocytes (IELs) to function properly.

IELs reside within the intestinal lining and form one of the main branches of the immune system, where they operate as the first line of defense. They play a critical role in safeguarding the integrity of the barrier and bacterial composition, both of which are essential for a well-functioning immune system.

They’re also rich in antioxidants and other nutrients essential for immune function and contain a group of sulfur-containing substances called glucosinolates. When broken down, glucosinolates form biologically active compounds, including isothiocyanates and indoles. These compounds have been shown to decrease the secretion of inflammatory molecules, which play a large role in the autoimmune process.

Mushrooms

Mushrooms are another great food for the immune system. They enhance immune tolerance to self while also increasing resistance to viruses and infections, which can trigger autoimmunity. They help the immune system respond appropriately to stressors and threats and dampen inappropriate inflammation. Medicinal mushrooms have potent anti-inflammatory and antioxidant activities, which contributes to their usefulness in autoimmune conditions.

How to increase these foods in your situation:

Now you are convinced about the importance of cruciferous vegetables and mushrooms for immunity, the next step is knowing how to incorporate more into your diet. Even for the most disciplined, eating enough leafy greens and mushrooms can be challenging some days.

Fortunately, these foods are versatile and can be incorporated into your meals in a number of different ways. Here are some ideas to get you started:

• Make green salads a lunch staple and add in some mushrooms

• Make a green smoothie every morning

• Sauté mushrooms and leafy greens and enjoy with a piece of gluten-free toast

• Add leafy greens and mushrooms to soups, stews, and curries

• Use dark leafy greens as wraps instead of tortillas or pita bread

• Add leafy greens to a dessert recipe. There are ample dessert recipes on the internet that use green vegetables such as zucchini, broccoli, or spinach as primary ingredients.

• Use mushrooms instead of meat in a Bolognese or other similar dish

• Purchase medicinal mushrooms in a tea form and enjoy hot cups of tea throughout the day

Note: (Geek Alert) To get the maximum benefit from cruciferous vegetables, it’s important to chew them well when eating them, chop them finely, blend them, or crush them before you cook them. This is because the myrosinase enzyme is physically separated from the glucosinolates in the intact vegetables, and it’s only when the plant cells are broken apart that isothiocyanates are formed. The more cells you break open before cooking (or chewing if you eat the vegetables raw), the better.

Remember what your mother said, because every mother ever that was has said it, “chew your food!"

Full of Milk and Honey for the Spring. Rising over Musea. I still want to go there and meet the cheese maker.

Thanks for reading. See you next week!

Chef