Inflamed in the Brain

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In this episode of the Inflamed in the Brain Podcast, listeners are welcomed back by the host and dietitian, Krissy Carbo. As the year 2023 comes to a close, she reflects on the holiday rollercoaster between Thanksgiving and Christmas. Today’s focus is on addressing the common challenge of the fear of overeating during the festive season.

Segment 1: Fear of Overeating

The episode explores the multifaceted fear of overeating, delving into its impact on physical health, discomfort, and the dread of comments about festive indulgence. Many individuals tend to accept overeating during the holidays as an inevitable part, hitting pause on health plans until the start of the new year. However, the host emphasizes the unsustainability of this approach.

Segment 2: Mindset Shifts

Mindset Shift 1: Food Morality

Krissy discusses the concept that food carries no moral value, dismantling the notion of good or bad foods. By eliminating the labeling of food, she suggests replacing shame with satisfaction through a focus on balance.

Mindset Shift 2: Eliminate Food Scarcity

The episode advocates for a shift from the belief that certain foods are exclusively available during the holidays to recognizing the possibility of enjoying them year-round. Personalizing this mindset shift, the host shares her experience with arroz con gandules, a holiday favorite turned year-round delight.

Mindset Shift 3: Respect Your Hunger

The tradition of "saving your appetite" is challenged, with an emphasis on respecting hunger cues. The host explains how intentionally starving oneself triggers a survival mode leading to overeating, advocating for honoring hunger for a more enjoyable holiday meal without guilt.

Outro:

In closing, listeners are presented with three powerful mindset shifts aimed at making the holiday season guilt-free. The host highlights that true success in nutrition comes when internal beliefs about food are addressed and challenged.

The podcast emphasizes that individuals are wired for survival, and playing the scarcity game triggers overeating as a survival reflex. Food is portrayed as nuanced, requiring a balance between satisfaction and health. The host encourages making health a year-round priority with simple practices like listening to hunger cues and adding color to the plate.

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Links mentioned in Episode 

www.betterwithcarbo.com/checklist Checklist for Quick and Easy Anti-inflammatory meals 

www.betterwithcarbo.com/4 - Episode 4 Struggling to Heal Your Gut? Make sure you get Enough of this one Nutrient 

Introduction:

Welcome back to the Inflamed in the Brain podcast! I'm Krissy, your bread-loving host, and today's episode is a special treat for all my fellow bread enthusiasts. We're diving deep into the world of bread—types, considerations, and how to make peace with this beloved carb. Stick around; it's going to be a game-changer!

Main Points:

1. Bread Breakdown: Wheat, Whole Wheat, White, Whole Grain, and Multigrain

• Whole Wheat Bread: Utilizes all three parts of the wheat kernel—endosperm, bran, and germ.
• Wheat Bread: Uses refined wheat flour, with the germ and bran removed.
• White Bread: The least nutritious, made from refined flour lacking fiber and essential nutrients.
• Whole Grain Bread: Incorporates whole grains like oats and barley, offering added fiber and nutrients.
• Multigrain Bread: May use refined grains, check for "refined" in the ingredients.

2. Why Bread Gets a Bad Rap:

• High Glycemic Load: Refined breads can cause rapid blood sugar spikes, contributing to inflammation, insulin resistance, and other health issues.
• Gluten and Zonulin: Gluten triggers zonulin release, leading to increased intestinal permeability (leaky gut) and potential inflammatory issues.
• Phytates in Bread: Phytates, found in whole grains, bind to essential minerals, reducing their bioavailability.

3. Healthy Bread Options:

• Sourdough Bread: Fermentation breaks down gluten, lowers carb content, and reduces phytates.
• Sprouted Grain Bread: Soaking grains eases digestion, potentially lower glycemic, and activates enzymes to decrease phytates.
• Balancing Act: Pair your bread with healthy fats and protein to mitigate blood sugar spikes and post-carb blues.

Outro:

And there you have it! I hope this episode has provided clarity in the bread aisle. Remember, whether it's sourdough or sprouted, balance is key. Gluten-free doesn't guarantee an anti-inflammatory choice, so embrace these options wisely. If you enjoyed this episode, share it, leave a review, and hit subscribe for more anti-inflammatory wisdom. Check the show notes for additional resources. Until next time, same time, same place!

If you found this episode helpful, share it with a friend, leave a review, and subscribe for more anti-inflammatory insights. Follow me on Instagram @betterwithcarbo to continue our conversation. Check the show notes for links mentioned in this episode. Until next time, guys—same time, same place. Keep those carbs balanced!

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Links mentioned:

www.betterwithcarbo.com/checklist`

Introduction of the Episode:

Welcome to another enlightening episode of Inflamed in the Brain with your host, Krissy. Today, we're unraveling the mysteries of anti-inflammatory eating through a groundbreaking concept - balanced meals. If you've ever felt restricted in your food choices, stick around as we explore a new perspective that incorporates balanced nutrition for a more enjoyable and diverse anti-inflammatory experience.

The Revelation of Balanced Meals:

Are you stuck in a cycle of repetitive anti-inflammatory meals, like countless others? Krissy understands this struggle intimately. The idea of balanced meals dawned on her during the monotony of countless salmon and salad lunches. Discover with us a new way to savor healing and nourishing foods without sacrificing variety and flavor – the concept of balanced meals.

The 5 Puzzle Pieces of a Balanced Meal:

• Carbohydrates:
  • Carbs, your ally for energy, fiber, and antioxidants.
  • Pair carbs intelligently with protein and fat to sidestep blood sugar spikes.
• Healthy Fats:
  • Fat's pivotal role in energy, immune support, and brain health.
  • Opt for anti-inflammatory fats such as chia seeds, avocado, and coconut.
• Protein:
  • Protein, the fundamental building block for cells and tissues.
  • Prioritize high-quality protein sources for a holistic approach.
• Fiber:
  • Fiber, the unsung hero supporting gut health and satiety.
  • Abundant in fruits, vegetables, and whole grains.
• Colorful Foods:
  • Vibrant fruits and veggies provide essential nutrients, antioxidants, and phytonutrients.
  • Elevates variety and flavor, making meals more enjoyable and nutritious.

How Balanced Meals Support Anti-Inflammatory Efforts:

When these five puzzle pieces seamlessly merge, transformative effects occur:

• Blood sugar levels stabilize, benefitting those with autoimmune challenges, inflammation, fatigue, and gut issues.
• Enhanced nutrient absorption facilitated by the synergy of fat and protein.
• Fiber nourishes gut bacteria, reducing inflammation.
• Liberation from food-related anxiety; meals become effortless and enjoyable.

Practical Tips for Implementing Balanced Meals:

• Keep quick-cook proteins, carbs, and fats on hand for convenient assembly.
• Access Krissy's FREE kitchen staples checklist for effortless anti-inflammatory meals at betterwithcarbo.com/checklist.

Outro:

The secret to crafting anti-inflammatory meals lies in balance. It's about embracing a holistic approach, viewing foods as pieces of a puzzle rather than fearing individual items. As you dive into this approach, witness how seamlessly it integrates into your daily life, alleviating food-related anxieties. Crafting meals with these five puzzle pieces isn't just about short-term benefits; it's your enduring ticket to success, making anti-inflammatory eating an integral and enjoyable part of your journey toward optimal well-being.

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Introduction:

• This episode aims to clarify common anti-inflammatory diet misconceptions.

Main Points:

Point 1: "Budget-Friendly Anti-Inflammatory Eating"

• Krissy dispels the myth that anti-inflammatory diets are expensive.
• Emphasizes the importance of affordable, whole foods.
• Discusses the EWG's Dirty Dozen and Clean 15 lists for smart shopping.
• Encourages budget-conscious choices while prioritizing wholesome foods.

Point 2: "Processed Foods & Inflammation"

• Krissy shares her personal journey of overcooking and the myth that all processed foods are inflammatory.
• Clarifies that not all packaged foods are harmful to an anti-inflammatory diet.
• Advises checking ingredient lists for clean, non-inflammatory options.
• Encourages practicality in everyday cooking.

Point 3: "Balanced Anti-Inflammatory Living"

• Krissy debunks the myth of depriving oneself of favorite foods.
• Discusses the negative impact of food-centered deprivation and stress.
• Promotes a balanced approach to incorporate beloved foods into an anti-inflammatory lifestyle.
• Encourages enhancing favorite dishes with a mix of nutrients.

Outro:

• Krissy concludes by summarizing key takeaways.
• Shares her personal journey and its impact on her health.
• Reassures listeners that anti-inflammatory living is practical and affordable.
• Encourages informed choices and finding a harmonious balance between health and happiness in dietary choices.

Links mentioned in the episode 

www.betterwithcarbo.com/checklist - free list of kitchen staples to use as a shopping guide

www.ewg.org - find the clean 15 list and the dirty dozen

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Links mentioned in the episode:
www.betterwithcarbo.com/veggies



Introduction:

• Host: Krissy, dietitian and podcast host.
• Addresses Thanksgiving-related stress and anxiety concerning anti-inflammatory dietary concerns.
• Presents the goal of balancing Thanksgiving indulgence with anti-inflammatory goals.
• Teases the 5 strategies to be discussed.

Main Points:

1. Eat Breakfast to Prevent Overindulging:

• Explains the common fear of overeating on Thanksgiving.
• Advises against starving before the big meal.
• Highlights the survival mechanism behind overeating.
• Recommends having breakfast with protein to avoid overindulging later.
• Emphasizes the importance of balanced eating on Thanksgiving.

2. Realistically Boost Nutrient Content:

• Discusses the strategy of enhancing nutrient content without compromising taste.
• Suggests practical upgrades like using bone broth and adding veggies to dishes.
• Encourages keeping Thanksgiving dishes both tasty and nutrient-packed.
• Shares personal experiences as a dietitian responsible for vegetable dishes.
• Offers a link to 5 favorite veggie dishes, emphasizing their simplicity and nutrient density.

3. Chew Your Food Mindfully:

• Advocates for the practice of mindful eating on Thanksgiving.
• Explains the digestive benefits of chewing food properly.
• Addresses the prevention of indigestion, heartburn, and bloating through mindful chewing.
• Emphasizes the value of savoring flavors and enjoying the holiday.

4. Eliminate Scarcity and Create Abundance:

• Discusses the scarcity mindset often associated with Thanksgiving.
• Challenges listeners to consider the availability of Thanksgiving foods year-round.
• Encourages a shift in perspective to eat more conservatively.
• Shares personal experiences of celebrating Thanksgiving outside the holiday season.
• Advises being intentional about packing leftovers to prevent overeating.

5. Pack Leftovers Ahead of Time:

• Addresses the annual struggle between indulgence and restraint on Thanksgiving.
• Advises listeners to pack leftovers in advance to avoid overeating.
• Mentions managing family pressure to take more servings.
• Highlights the value of taking leftovers home for later enjoyment.
• Shares personal experiences with family expectations and packing leftovers.

6. Take a Breath and Put Thanksgiving in Perspective:

• Encourages listeners not to stress about eating more than planned.
• Reminds them that Thanksgiving is just one day.
• Promotes the true meaning of Thanksgiving: spending quality time and practicing gratitude.
• Advises taking a deep breath and not being too critical of oneself.
• Acknowledges that Thanksgiving doesn't undo year-long self-care efforts.

Outro:

• Discusses the importance of balancing self-care and celebration.
• Mentions the role of stress in inflammation and how restriction can create stress.
• Advocates for intentionality in savoring food and enjoying company.
• Emphasizes the continuous nature of self-care and anti-inflammatory health.
• Encourages finding ways to enjoy the holiday season while making progress.

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Introduction:

• Welcome to another insightful episode of "Inflamed in the Membrane." I'm Krissy, your friendly neighborhood dietitian, and I'm here to explore the fascinating relationship between stress and inflammation. Today, we dive deep into the topic and share practical strategies to manage stress effectively.

Main Points:

1. How Stress Contributes to Inflammation

• Our bodies respond to stress through the "fight or flight" response, a natural and ancient survival mechanism.
• During this response, neurotransmitters like adrenaline and norepinephrine increase to prepare us for action.
• These heightened neurotransmitter levels lead to the production of inflammatory proteins called cytokines.
• The parasympathetic nervous system usually steps in after the threat is gone, releasing acetylcholine to reduce inflammatory proteins.
• Stressors today trigger the same response, and unmanaged stress leads to chronic inflammation, a favorable environment for inflammatory disorders.

2. The Role of Cortisol in Stress

• Cortisol, known as the "stress hormone," provides energy to handle stressful situations by breaking down glucose storage.
• In constant stress, cortisol continues to elevate glucose levels, potentially causing tissue damage and triggering chronic systemic inflammation.

3. Strategies to Manage Stress

• Holy basil tea, also known as tulsi, is an adaptogen that helps adrenal glands become more resistant and lowers cortisol levels.
• Avoid information overload and endless Google searches, especially before bedtime.
• Set a time limit on online research and ensure you consult credible sources.
• Take a break when feeling overwhelmed; change your environment, go for a walk, or drive.
• Ask yourself, "What do I need right now?" and give your mind a mental break.
• Consider watching a comforting show or enjoying background music for relaxation.

Outro:

• That wraps up today's episode. Managing stress is crucial for our overall well-being, especially for those dealing with inflammatory disorders. Remember, while we can't control all stressors, we can control how we respond.
• If you found this episode helpful, reach out to me on Instagram @betterwithcarbo.rd. Let me know which stress management strategy you plan to implement this week. Don't forget to subscribe, leave a review, and share this valuable information with others.
• Until next time, take care, stay mindful of your stress, and remember, you have the tools to conquer it. Catch you next time, same time, same place!

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Introduction: Welcome back to another episode of "Inflamed in the Brain." We're thrilled to have you here today. To kick things off, we'd like to pose a question: What comes to mind when you think about gut healing? Probiotics, prebiotics, perhaps eliminating dairy from your diet? While these strategies are essential, there's an unsung hero in the gut-healing world – Glutamine, a tiny yet mighty amino acid.

Glutamine is our focus today, as we uncover its role in healing the gut and reducing inflammation. Your gut is your first line of defense against the triggers of inflammation in your environment. We'll delve into the connection between gut health, immune health, and inflammation and explore how incorporating Glutamine into your life can be a game-changer.

Main Points:

1. The Gut's Role in Inflammation and Immune Health:

• Your gut is the sentinel against environmental inflammatory triggers.
• Prolonged exposure to these triggers can compromise your gut lining, leading to "leaky gut" or intestinal permeability.
• Leaky gut allows food particles to leak into your body, prompting an immune response and inflammation.
• Chronic inflammation can lead to an overworked immune system, resulting in autoimmune conditions.

2. How Glutamine Helps Heal the Gut:

• Glutamine acts as an energy source for intestinal epithelial cells, reinforcing the gut barrier.
• It aids in repairing and healing the protective mucus layer of the GI tract.
• Think of Glutamine as the foundational nutrient that fills in the gaps and strengthens your digestive system's foundation.

3. Where to Find Glutamine:

• Bone broth is an excellent source, rich in gut-nourishing Glutamine.
• Save meat bones for homemade bone broth, or find ready-made options at the supermarket.
• Dark leafy greens like spinach and kale are versatile sources of Glutamine and can be incorporated into various dishes.
• Don't forget fermented veggies like kimchi, sauerkraut, and fermented beets, which naturally produce Glutamine during fermentation.
• Collagen peptides, a convenient supplement, provide a glutamine boost and can be added to your daily routine.

Outro: In conclusion, Glutamine is a potent ally in your quest for gut health and reduced inflammation. It also serves as a precursor to glutathione, a powerful antioxidant, further fortifying your body's anti-inflammatory arsenal. Additionally, Glutamine supports detoxification, a crucial process for managing inflammation in a world where we can't control every environmental factor.

We hope you've gained a clearer understanding of your gut's pivotal role in anti-inflammatory health and learned valuable insights on how to nurture it. We encourage you to make informed dietary choices by understanding the "what" and "why" behind them, fostering long-term success.

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Introduction:

• Host: Krissy, a friendly dietitian and new mom, shares her experiences.
• Balancing the demands of motherhood while maintaining self-care routines.
• Krissy's candid discussion about the challenges she faces in staying motivated.
• Addressing common misconceptions about motivation and self-discipline.

Understanding Motivation:

• Motivation doesn't precede action; it follows it. It's a reward for taking action.
• The common belief in seeking motivation from external sources and its limitations.
• Discussing the fleeting nature of motivation boosts and their temporary effects.
• The real catalyst for change: Action leads to results, which then foster motivation.
• A deep dive into how action creates motivation, drawing from real-life examples.

Start Small and Make It Easy:

• Strategies to muster willpower and initiate action even when motivation is lacking.
• Identifying minuscule steps to kickstart progress toward a larger goal.
• Practical examples: How to start an exercise routine, including laying out workout clothes for easy access and setting alarms.
• The psychology behind making the starting point ridiculously easy to eliminate resistance.
• How easy initiation builds momentum and helps overcome inertia.

Celebrate the Small Wins:

• The importance of recognizing and celebrating small victories along the journey.
• Acknowledging the challenging nature of pursuing long-term goals, particularly during busy phases of life.
• Finding success and fulfillment even when time and resources are limited.
• Encouraging listeners to appreciate and celebrate personal achievements, regardless of size.
• Understanding the role of small wins in sustainable progress and goal attainment.
• Embracing patience and flexibility in defining success in various life stages.

Conclusion:

• Applying motivation principles to real-life situations and personal experiences.
• Relating motivation concepts to the demands of motherhood and self-care.
• Encouraging listeners to embrace small victories as significant milestones.
• A reminder to be patient, adaptable, and open to shifting perspectives on success.

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Main Points Covered:

1. Are there any lifestyle habits I'm currently doing that might not be helping me?

• Before diving into supplements, evaluate your daily routines and habits.
• Your existing routines might be contributing to the health issue you're trying to address.
• Example: Poor sleep habits may require more than a melatonin supplement; addressing sleep hygiene is essential.

2. Is this nutrient in its most effective bioavailable form?

• Consider whether the supplement provides the nutrient in a form your body can easily absorb.
• Example: Folic acid vs. 5-MTHF (a form of folate); some forms of nutrients are more easily absorbed.
• Factors like gut issues or specific genetic variations can affect absorption.

3. Am I supporting my gut health?

• Nutrient absorption happens in the gut; a healthy gut is crucial.
• Gut issues can lead to poor nutrient absorption and deficiencies.
• Dysbiosis (an imbalance of gut bacteria) and inflammatory foods can harm your gut.

4. Have I tried getting enough of this nutrient from food?

• Nutrients in natural, food-based forms are often more easily absorbed.
• Food provides a combination of nutrients that can enhance absorption.
• Example: Calcium from kale, enriched with vitamin C for better absorption.

5. What else is in this supplement?

• Check the supplement's ingredient list for additives, sweeteners, and preservatives.
• Avoid supplements with added sugars, artificial sweeteners, food coloring, and hydrogenated oils.
• Watch out for hidden ingredients like magnesium silicate and titanium dioxide, often found in supplements with taste masking.
• Low-quality ingredients can negate the benefits of the supplement.

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• Introduction to Inflammation:
  • Inflammation is a natural and essential immune response to physical trauma or the presence of foreign bacteria in the body.
  • It plays a crucial role in healing, including stopping bleeding, rebuilding tissues, and fighting off pathogens.
  • Inflammation becomes problematic when it persists for an extended period, leading to chronic inflammation.
  • Chronic inflammation can result in the immune system attacking healthy tissues, leading to various diseases, including autoimmune conditions.
• My Personal Journey:
  • Krissy, the host, is a registered dietitian with expertise in integrative and functional medicine.
  • In 2015, she received a diagnosis of multiple sclerosis (MS), a neurodegenerative disease driven by chronic inflammation.
  • This diagnosis was a turning point in her life, prompting her to reevaluate her approach to health and diet.
• The Impact of Diet:
  • Krissy discovered that many diets she had tried were robbing her body of essential nutrients, fostering a pro-inflammatory environment.
  • The shock of the MS diagnosis led to feelings of devastation and confusion.
  • Conventional treatment options for MS included lifelong use of immune-suppressing medications that don't cure the disease but aim to delay its progression.
• Shifting Perspective:
  • Krissy realized that focusing on what to eliminate from her diet was causing anxiety and feelings of deprivation.
  • She began to shift her perspective to focus on what she could add to her plate, emphasizing anti-inflammatory foods.
  • This change in mindset made her meals more satisfying and improved her overall relationship with food.
• Mindset and Sustainable Habits:
  • Krissy highlighted the importance of mindset in building sustainable anti-inflammatory eating habits.
  • Shifting the focus from restriction to abundance can reduce guilt and anxiety around food.
  • Gradually, the portions of pro-inflammatory foods naturally decrease as more anti-inflammatory options are incorporated into the diet.
  • This shift in mindset not only improved Krissy's eating habits but also helped her cope better with her MS diagnosis.

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