Excerpts

Excerpts from Eat Your Disease Away

EAT YOUR DISEASE AWAY EXCERPTS

Maiysha T Clairborne MD
Atlanta, GA USA
© 2010
All rights reserved.
ISBN 1453615067
Printed in the United States of America.

 

Table of Contents

1 Intro: The Body & Inflammation 1
2 Proper Detoxfication and Cleansing 13
3 Supplements: The Essentials 27
4 Meal Planning for Success 35
5 Healthy Shopping Made Practical 45
6 Healthy Cooking: 63
7 Six Small Meals 92
8 About the Author 132
References 135

 

 

Preface


This book is a guide to fighting inflammatory diseases, fibromyalgia, chronic fatigue syndrome, polymyalgia, lupus and other autoimmune based disorders. In this book we will be exploring what foods cause inflammation, why preparation method is so important, and how to use the anti-inflammatory diet to change the course of any inflammatory disease. We will also explore healthy detoxification and supplements that I consider essential to cleansing and to every day health and well-being. Next, we will take the journey through the processes of healthy shopping, meal planning, healthy cooking basics, and quick preparation for the busy person. Finally you will learn simple, fun, and practical tips that you can incorporate into an efficient daily practice through meal planning. By the end of this book you will understand the bodyХs inflammatory process, know how to use food to reverse this, and realize that it doesnХt have to be overwhelming, stressful, or expensive, and that it can in fact be quite simple, tasty, cost effective and even fun.

 

1

Introduction: The Body and Inflammation

Inflammation is the constant irritation of the bodyХs cells. Imagine constantly being emotionally irritated all the time. Imagine someone poking you for 24 hours a day, seven days a week. ThatХs irritating. Now, imagine what effect that would have on your mental state. The same effect applies to the body. Imagine every cell in your body constantly irritated, 24-7. This is the effect that inflammation has on the body. This kind of injury leads to chemical cascade, which can lead to formation of all types of diseases, including

Fibromyalgia
Lupus
Chronic fatigue
Thyroid diseases such as Graves and Hashimotos
Candida or yeast overgrowth

Inflammation can also cause high blood sugars high blood pressure, and elevated cholesterol, which lead to other complications such as heart attack, stroke, and many other problems. The bottom line is that poor dietary and lifestyle choices lead to this inflammation, thereby causing the injury and disease to occur, and that through shifting to a more alkaline and less inflammatory diet, we can halt and even reverse the causes of these diseases.
LetХs talk about acid versus alkaline. The optimal Ph of the body in a healthy state is between 8 and 9. This is when the body functions most efficiently. But when the body becomes more acid in nature, the cells become inflamed and the doors are open for abnormal cell function that lead to disease. So what are some of the inflammatory and non-inflammatory foods? I have compiled a list of both Non-Inflammatory, Neutral and Inflammatory foods by food type in the charts below.

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2
Detoxification & Cleansing

WeХve broken down a little bit about the body and inflammation and the basics of nutrition. LetХs talk a little bit about detoxification and cleansing. There are so many products out there these days for detox and cleansing and even the word ТdetoxificationХ has become a buzzword in our society. But what really is detoxification and cleansing? Well, many of the things that we eat, even the air that we breathe, contain different toxins in them Р such as pesticides, or we have pollutant in the air. These things, when we breathe them in or when we ingest them, they actually become absorbed into the bodyХs system. Due to our standard American diet, a lot of times our body gets clogged up and is not able to properly eliminate the toxins that we take in on a daily basis. Occasionally, itХs necessary to do a good, cleansing diet along with herbs that support the bodyХs organ systems to mobilize and then to eliminate the toxins that we take in on a daily basis.
So, what are the systems that weХre actually cleaning out when we do a full detox? Well, of course, it is important to keep our colon cleansed. We ingest things through our mouth, it goes through our intestinal system and is ingested Р and the junk thatХs leftover is eliminated through our colon. So itХs important to keep the large intestine functional so that we can eliminate on a daily basis the toxins that weХre coming across as we eat these different foods. Another system that needs to be detoxified is the liver, as well as the kidneys. The liver is an organ that, when we digest and absorb certain nutrients and toxins into the body, the liver is one of the first lines of detoxifying organs. The liver neutralizes and helps to eliminate many of the toxins that we take in from medications and from certain foods. The kidneys are another important elimination system. Once some of the toxins have been neutralize din other organ systems, we eliminate a lot of unnecessary metabolites through the urine of the kidneys. As you can see, the two elimination systems that are most important are our colon and our kidney. Of course, we canХt forget about the skin as a detoxifying organ.

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3
Supplements: The Essentials

The most common question that my patients ask me is what are some essential supplements that a person should take to maintain their health. I have put together a list of supplements that would benefit anyone if taken daily.

High Potency Multivitamin. Even if you are getting the proper amount of servings of fruits, vegetables, protein and fiber, you should still take a daily multivitamin. The soil that foods are grown in today are not as nutrient rich as they used to be and vitamin and mineral deficiencies are much more prevalent today. The best vitamins to get are liquid because they are more bioavailable and more easily absorbed. I personally like the Buried Treasure VM-100 Complete, but there are many potent liquid vitamins that are of quality out there.

Superfood Greens Р SuperGreen supplements such as wheatgrass, barley grass, spirulina, or chlorella are blood building and are great sources of antioxidants. Below, IХll go over each individually, however generally they are known to lower blood pressure, cholesterol, increase the immune response, and they are anti-inflammatory in nature. There are several combination green food powders available the include the combination of these superfoods, but I particularly like Green Vibrance by Vibrant Health. Not only is it a pure and potent source of greens, but it also has many other ingredients such as omegas, probiotics, antioxidants, and adaptagens that will be covered in this chapter.

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4
Meal Planning for Success

A key component to making diet transition sustainable for the long term is meal planning. This is a step that most people skip simply due to lack of awareness. With our society being as busy as it is today, it is easy for one to wake up in the morning, run out of the house and grab something on the goЙ. Stop for lunch at whatever convenient restaurant is near work (or worse, skip lunch), and then come home in the evening and be at the mercy of whatever happens to be in the pantry for dinner. Sound familiar? If we take just 15-20 minutes once a week, we could make eating much more organized, healthy , and less stressful. Even if you donХt cook, meal planning still applies. Looking ahead allows you to be prepared for potential temptations and weak spots in your day where eating and snacking are concerned. LetХs look at an example of how meal planning may help make a roller coaster eating regimen more manageable:

First lets look at a single corporate executive:
Jennifer is a busy corporate executive that works ten hours a day. She commutes an hour a day to work, and therefore leaves her house at 7am and gets home each day after 7pm. Jennifer used to love cooking, but lately she just doesnХt have time. She generally goes out for lunch and orders in for dinner at the office when sheХs working late. She does make time to exercise 5 times a week, generally in the mornings before work. Her mother has diabetes, and since her father recently suffered a mild heart attack, Jennifer has become more conscious of her eating habits but is struggling to make changes due to her chaotic schedule.

LetХs take another example of a busy family whose chaotic life leads to a very unhealthy eating habits that could lead to long term health consequences:

David and Laura Smith have 3 children, Danny and Kristie (ages 5 and 10, and 14), and are both full time professionals. Their children are active in dance and sports, and they seem to never have time to sit down at the table as a family for meals because of their hectic schedules. Laura gets home with the children around 7:30pm, and David gets home most days between 6pm and 7pm. Their typical family dinner is fast food that they pick up on the way home because by the time Laura gets off of work and picks up the kids she is too tired to think about cooking. David gets home and after a high pressured day takes the hour before the family gets home to unwind. Laura usually picks up something for David on the fast food stop and when everyone is home they run to their respective caves to eat, do homework and get ready for bed. Laura and David both know that their eating habits are atrocious and are no model for their children, but they are at a loss for how to change things with their unmanageable schedule.

In both of these examples, simply organizing a meal planning strategy drastically increased the likelihood that each person would be able to stick to the healthy eating regimen that they desire to create. It is important to know that meal planning doesnХt always involve cooking. It simply means that you have formulated a plan of action for how you are going to manage your diet for the planning time period, be it a week, a month, or just for the day. Below are 10 simple steps to organizing an eating plan that will fit your lifestyle needs.

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5
Healthy Shopping Made Practical

WhatХs in your kitchen? DonХt you just love when you go to the doctor and the doctor says, ТWell, you need to eat a healthier diet.У And youХre wondering Р well yeah, I know that, but how exactly do I start? Well, thatХs what weХre about to talk about. Getting your nutrition on track starts the minute you walk into your local grocery store or farmerХs market. In this chapter weХre going to learn how to identify unhealthy foods in your cabinet, understand why theyХre considered unhealthy, learn why labels are important, and learn how to read them, create a healthy shopping list, and then learn great tips on when, where, and how to shop effectively.
So whatХs in your cabinet? Do you have canned foods, pasta, white rice, bleached flour or white sugar? Do you have taco mix, canned soup, or powdered soup mix? Do you have MSG-containing products, sugar cereals? Or do you have dried herbs and spices, sugar substitutes, herbal teas? Maybe you have raw or turbinado sugar, unbleached wheat or spelt flour, organic broths, soups, or carton soups. Perhaps you have whole grains such as quinoa, oats, and high-fibre breakfast cereal.
WhatХs in your refrigerator? Maybe you have whole milk, cheeses, non-organic fruit juices or canned fruit. Perhaps you have diet sodas, butters, beer, or wine. Or maybe you have low fat skimmed milk or milk alternatives such as almond or soy milk, low fat cheeses, fresh fruit, fresh vegetables, fresh herbs, margarines, or free-range eggs.
WhatХs in your freezer? Frozen pizzas? Frozen TV dinners? Ice creams? Frozen family sized meals? Perhaps you have frozen meats such as red meat, chicken, or pork. Maybe you have organic meats such as chicken or low-mercury fish. Perhaps you have frozen vegetables or frozen juice concentrates.
Any of these sound familiar? Why is it even important? Largely because itХs essential to know what you already have before you can change it.

Try this exercise. Take an inventory of your pantry, of your refrigerator, of your spice cabinet, and then your freezer.
Now that you have inventoried your kitchen, how do you make your shopping list? Do you make it according to what you think you need, or do you make it according to what youХre about to cook for the week?

HereХs another exercise: make yourself a sample shopping list for the coming week. What does your shopping list look like? Is it balanced? Does it include a variety of grains, fruits and vegetables? Or does it include the things that you just think you need for the week?

In this chapter we will be discussing efficient shopping and a bit more meal planning, but for now letХs move on to what the contents of the shopping list should look like.

Who said that healthy eating had to be boring or taste bland? In the last chapter on healthy shopping, we learned how healthy nutrition starts as soon as you walk into the grocery store. Well when you get home, where do you walk into to put the groceries up? The answer is your kitchen, of course! In this chapter we will discuss different ways to put recipes together using various ingredients and preparation methods.
We learned in the last chapter how to inventory our kitchen. LetХs do that again now. WhatХs currently in your pantry? Brown rice or wild rice? Do you have pasta? Soup bases like broths, oatmeals, quinoa, millet? Do you have dry beans like black beans or pinto beans, red beans, lentils? How about unbleached wheat or spelt flour? Corn meal? Almonds, nuts or seeds? Barley? Flax seeds? Do you have packaged or canned salmon tuna? What about granola? These may seem random but all of them are components that can make great meals.
What about your refrigerator? Do you have low fat or skimmed milk or milk alternatives? Do you have low fat cheeses, fresh fruits like lemons, limes, oranges, bananas or strawberries? What about fresh vegetables? Do you have legumes such a squash, eggplant or potatoes? What about margarines or butters? Ghee, as we talked about in the last chapter? Do you have red wine or marinades? Free range eggs? Fresh herbs or spices such as cilantro, chives, onion, parsley, and dill? WhatХs in your freezer? Organic bread and meats? Organic chickens? Low mercury fish? Frozen vegetables? Frozen fruits? Frozen juice concentrates? Tofu, tempeh, or Seitan?
And whatХs in your spice cabinet? Do you have any thyme, marjoram, basil, dried cilantro and chives? Do you have pepper, cinnamon, and allspice? What about lemon pepper, curry powder, turmeric, organic chili powder? Do you have any mixed seasonings such as chipotle or masalas? The reason we are inventorying this time is not for the health purposes so much as to know what are the different varieties of things that you have in your refrigerator to provide a variety of great tasting and healthy meals. All the things aforementioned are all components to make a variety of different, tasty meals. Most people prepare with butters, fats, some prepare with olive oil, salts, peppers, and season-all, like Mrs. Dash or seasoned salts. While these are good, there are so many things out there that can add variety to your cooking. Take herbs and spices, for example. How many people that you know regularly use herbs and spices in their cooking? Herbs and spices like garlic, oregano, cilantro, onion, lemon and lime zest, dill and dill weed, cumin, turmeric, saffron, sage, basil, marjoram, ginger, cinnamon, nutmeg, parsley, fennel, coriander, curry, chives, bay, and horseradish. If it seems that IХm slightly excited by these, itХs because IХve used all of these in my cooking and I canХt tell you what a difference it makes for me to have the variety of using all of these different spices so that I donХt get bored in my cooking and in my eating. ItХs important to know that the herbs and spices not only make your food taste good, but many of them actually have health benefits as well and I want to go over a few of these health benefits to impress upon you that anti-inflammatory eating actually includes the use of herbs and spices.

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6
Healthy Cooking

Who said that healthy eating had to be boring or taste bland? In the last chapter on healthy shopping, we learned how healthy nutrition starts as soon as you walk into the grocery store. Well when you get home, where do you walk into to put the groceries up? The answer is your kitchen, of course! In this chapter we will discuss different ways to put recipes together using various ingredients and preparation methods.
We learned in the last chapter how to inventory our kitchen. Let's do that again now. WhatХs currently in your pantry? Brown rice or wild rice? Do you have pasta? Soup bases like broths, oatmeals, quinoa, millet? Do you have dry beans like black beans or pinto beans, red beans, lentils? How about unbleached wheat or spelt flour? Corn meal? Almonds, nuts or seeds? Barley? Flax seeds? Do you have packaged or canned salmon tuna? What about granola? These may seem random but all of them are components that can make great meals.
What about your refrigerator? Do you have low fat or skimmed milk or milk alternatives? Do you have low fat cheeses, fresh fruits like lemons, limes, oranges, bananas or strawberries? What about fresh vegetables? Do you have legumes such a squash, eggplant or potatoes? What about margarines or butters? Ghee, as we talked about in the last chapter? Do you have red wine or marinades? Free range eggs? Fresh herbs or spices such as cilantro, chives, onion, parsley, and dill? WhatХs in your freezer? Organic bread and meats? Organic chickens? Low mercury fish? Frozen vegetables? Frozen fruits? Frozen juice concentrates? Tofu, tempeh, or Seitan?
And whatХs in your spice cabinet? Do you have any thyme, marjoram, basil, dried cilantro and chives? Do you have pepper, cinnamon, and allspice? What about lemon pepper, curry powder, turmeric, organic chili powder? Do you have any mixed seasonings such as chipotle or masalas? The reason we are inventorying this time is not for the health purposes so much as to know what are the different varieties of things that you have in your refrigerator to provide a variety of great tasting and healthy meals. All the things aforementioned are all components to make a variety of different, tasty meals. Most people prepare with butters, fats, some prepare with olive oil, salts, peppers, and season-all, like Mrs. Dash or seasoned salts. While these are good, there are so many things out there that can add variety to your cooking. Take herbs and spices, for example. How many people that you know regularly use herbs and spices in their cooking? Herbs and spices like garlic, oregano, cilantro, onion, lemon and lime zest, dill and dill weed, cumin, turmeric, saffron, sage, basil, marjoram, ginger, cinnamon, nutmeg, parsley, fennel, coriander, curry, chives, bay, and horseradish. If it seems that IХm slightly excited by these, itХs because IХve used all of these in my cooking and I canХt tell you what a difference it makes for me to have the variety of using all of these different spices so that I donХt get bored in my cooking and in my eating. ItХs important to know that the herbs and spices not only make your food taste good, but many of them actually have health benefits as well and I want to go over a few of these health benefits to impress upon you that anti-inflammatory eating actually includes the use of herbs and spices.

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7
Six Small Meals

Ideally, our bodies are made for grazing. Six small meals a day Р thatХs breakfast, mid-morning snack, lunch, mid-afternoon snack, a light dinner, and then a light bedtime snack. This bonus section is a montage of different quick, fun, and easy recipes. Six each for breakfast, lunch, dinner, and then six snack recipes. LetХs start with breakfast.
Six great breakfast ideas that weХre going to go over include smoothies, oatmeals, amaranth hot cereal, quinoa hot cereal, egg breakfast sandwich and a breakfast burrito. LetХs start with the first recipe for smoothies.
Smoothies are a wonderful, easy and quick way to get a breakfast when youХre running out the door. Many of us are very busy and a lot of people donХt like to eat breakfast, but breakfast is one of the most important meals of the day. It gets the metabolism going. So if youХre one of these people who doesnХt like to eat breakfast or who is too busy to eat breakfast and wants to eat breakfast on the run, then smoothies is the thing for you. IХve composed six different smoothie recipes that are easy and fun for you to just throw into the blender and go on your way.
HereХs a helpful hint before we get started. A lot of these smoothies are fruit recipes. What I suggest is that you buy the fruit in advance, cut it up if need be, and freeze it so that all you need to do is take the fruit out of the freezer, throw it in the blender, add just a little water, and then blend it and youХre on your way. It also gives the smoothie that nice, icy taste, rather than a creamy, milky taste.
I donХt really have any names for these smoothies, so feel free to put a name or an identity to each of these smoothies.
Smoothie #1
ь five strawberries,
ь one peeled and cut kiwi,
ь one half banana,
ь one cup of peaches,
ь one teaspoon of wheat germ,
ь one tablespoon of honey, and
ь one cup of cold water.

Again, take the frozen version of these fruits, throw them in the blender, and high-power blend it Р and then youХve got a 16 oz smoothie that you can take with you for breakfast and even drink a little along the way for a mid-morning snack.

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About the Author

Maiysha ТDr. LifeУ Clairborne MD the founder of Mind Body Spirit Wellness Inc. A board certified Family Physician and with nearly a decade of experience, Dr. Clairborne detoured from western medicine due to her dissatisfaction with the limitations of her traditional degree. Having landed herself in the world of holistic and integrative medicine, today she focuses her practice in the areas of natural disease management, emotional wellness, sexual health ,chronic pain, and stress reduction. In the office setting she achieves this by using acupuncture, energy medicine, wellness coaching, and functional nutrition. In the community setting, she does it by organizing and facilitating fun educational wellness events such as day and weekend retreats, seminars, tele-classes and wellness vacations.

Dr. ClairborneХs passion shows through the passion she displays both in her practice and the community. Every day, she changes peopleХs perspective on exercise or eating healthy. She motivate people to set boundaries for themselves in order to balance their life and reduce their stress. She helps people to remember their own worth. She simplifies lifestyle change so that proper eating and getting or staying active feels manageable enough for them to take that first step. She successfully manages diseases that other doctors may not have been able to manage through the basic principles of functional nutrition and proper supplementation, but working with the doctors instead of in competition with them; All of this she does while maintaining a lifestyle congruent with her teachings.

Dr. Clairborne has published three books ТBe Well On Your Way: Journey to a More Authentic YouУ, ТEat Your Disease AwayУ, and ТLife on Your Terms: 7 Steps to a more Empowered YouУ which each focus on different aspects positive change through balance in 12 main areas of life, and is the host of the streaming radio show The Wellness Dialogues.

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