Ask any functional medicine doctor and they will tell you that inflammation is at the root of most diseases.  Yup!  Heart disease, cancer, inflammatory bowel disease, high blood pressure and even asthma are the result of lifestyle choices that promote the body's inflammatory responses. Inflammation, however, isn’t always a bad thing.  It has a role in promoting the healthy functioning of our body.  When we’re injured, for example, our body releases white blood cells to the site of the injury, and it is inflammation that protects the injured area.

However, it’s inflammation from an overactive immune system that leads to autoimmune disease and other ailments. Unfortunately, the Standard American Diet (SAD) is full of pro-inflammatory foods. To keep inflammation at bay, the medical community generally recommends a move towards a Mediterranean diet that’s rich in omega-3s, fresh fruits and vegetables.  The evidence is pretty clear that a diet rich in vitamins and minerals (thanks to fresh fruits and veggies) can help regulate the immune system and impact the way inflammation effects our bodies. Moreover, avoiding processed, sugary and starchy foods is also a good place to begin. (Think: Cookies, cakes, donuts, candy, pizza… everything you want to eat but know you probably shouldn’t.)

So, what else can you do right now to reduce your inflammation?

EAT MORE GREENS

I tell all my clients, when they're planning their meals, choose their veggies first. In the US, we have a propensity towards animal proteins and usually plan our meals around a steak or other meat.  By choosing your veggies first and making them 50% of your plate, you're creating room for tons of phytonutrients and antioxidants. 

NIX SUGAR AND FRIED FOODS

Both of these are pro-inflammatory and can wreak havoc on your body over time.  Instead of sugary desserts, keep your fridge and freezer stocked with berries.  They're jam-packed with flavonoids which are powerful antioxidants.  And in lieu of fried foods, use the oven or crockpot.  The flavors will be just as good and will pay big dividends in the way of your health.  

WORK IT OUT 

Not only do people who exercise more get paid more (fact!) but they also have fewer inflammatory markers. When you engage in moderate exercise (I'm looking at you, chronic over-exercisers!) the body makes and uses more antioxidants which reduces our levels of inflammation. Moreover, regular exercisers have lower levels of C-reactive protein, a marker for inflammation.   

GET ALLERGY TESTED

Eating foods that you're allergic to or even slightly sensitive too can cause chronic low-grade inflammation and have you feeling less than stellar.  If left unchecked it can compromise your immune system and even lead to conditions such as eczema, psoriasis,  arthritis and diabetes. 

In the world of wellness, trends can be so ephemeral it’s almost impossible to keep up. This doesn’t prevent us from trying, particularly when they promote a more active lifestyle, encourage holistic health, drive sustainable living, and encourage getting super-duper cozy. (Hint, hint.) Read on for our take on the five wellness trends you should be watching in 2017.

Mushroom Magic

Mushrooms are arguably the OG super-food, loaded in everything from anti-inflammatory agents to immune system-boosting antioxidants. In 2017, watch out for the continued explosive growth of ‘shrooms, with brands like Four Sigmatic leading the charge. From reishi coffee to lion’s mane elixirs, Four Sigmatic’s entire line features the mighty mushroom packaged in unexpected ways: Hot cocoa cordyceps, anyone?

Adaptogens Everywhere

From ashwagandha to amla, adaptogens are everywhere. But what the heck are they?! In short, adaptogens are herbs that help your body better “adapt” – whether that’s boosting a depressed immune response, regulating your hormone response, or helping the body cope with stress. Given their versatility, it’s no wonder that adaptogens are so popular. We recommend Sun Potion as a quality resource for not only purchasing an adaptogen, but for researching them, too!

Zero Food Waste Movement

According to the website ReFed, food waste represents a $218 billion loss annually in the United States plus occupies 21% of our total landfill volume (!). Encouragingly, there’s a crop of new companies and initiatives that are tackling this crisis head-on. MISFIT Juicery, a Washington, D.C.-based food brand, is reusing “ugly” produce and scrap food waste to create cold-pressed juice while Blue Hill’s Dan Barber has launched the wastED initative, which encourages top chefs to create menus using food that would traditionally get tossed. Consider this one not a trend but an enduring philosophy we all should be supporting in 2017 and beyond.

Athleisure Gone Totally Mainstream

Leandre Medine (aka the force behind The Man Repeller) recently argued that cropped gym leggings can be worn everywhere – including to a wedding. While we’re not quite ready to embrace that viewpoint, it’s clear that athleisure wear is here to stay in a big way in 2017. Continue to watch the oh-so-cool Outdoor Voices, keep an eye on the gym-to-office (seriously!) brand ADAY, and grab yourself some trendy Allbirds while you’re at it. Being active has never looked so good – or been so easy.

Hygge-ing

Everyone is freaking out over hygge, the Danish word for “cozy.” It’s a part lifestyle, part philosophy that is arguably the driving force behind the Denmark’s status as the happiest country in the world. A welcome respite from the “go-go-go” lifestyle of the Western world, hygge instructs participants to get comfortable (ideally with plenty of blankets), light some candles, eat wholesome and nourishing Scandinavian food (i.e. porridge), and connect with close friends. In short, it sounds like good old-fashioned self-care, so we’re all about it.

Are you eating clean but still feel "off"?  Do heartburn, constipation, mood swings, hormonal changes and weight gain plague you but for no good reason?  Do countless doctors visits leave you feeling confused because you receive a "perfectly healthy" diagnosis but still don't feel 100%?  

If this sounds like you, your body might be too acidic.  

Our bodies optimum PH level is between 7.2-7.4.  Very specific, I know.  But the standard American diet (filled with things like caffeine, sugar, legumes, grains and meat), excessive stress, parasites can all impact the alkalinity of our bodies and leave us feeling weighed down and unwell.  Chronically speaking, it can lead to serious ailments such as cancer and diabetes.  

At the turn of the last century, scientists realized there was a correlation between a lack of oxygen in our blood and illnesses such as cancer, heart issues, arthritis and candida infections and diabetes.  Alkaline foods work to raise the amount of oxygen in our blood, thus helping to ward off these disease and illness.

So what exactly are acid-forming foods (hint: it's all the stuff you probably gave up in the New Year) - 

• Processed foods
• Sugar
• All animal food (meat, eggs, chicken, fish, lobster, oysters)
• Grains: (white) wheat, rice, pasta, flour, bread etc.
  ]ome fruits (i.e. oranges, pineapples, lemons, limes, grapefruits,
• Dairy products (milk, cheese, butter)
• Bad fats (saturated and trans saturated fats)
• Peanuts, cashews

• Vegetables - especially raw green leafy vegetables. Kale is a big one!
• Fresh herbs and spices - parsley, basil, cilantro, cayenne, ginger; 
• Fruits - watermelon, avocado, cucumber, young coconuts; 
• Wheatgrass 
• Sprouts: i.e. alfalfa, mung bean, broccoli etc.

The answer to feeling better? It really does seem to be "eat more kale!"

Eating clean, lifting weights and running all the way from here to Timbuktu but still can’t lose weight?  It’s a common problem in my coaching practice.  Time after time, I encounter dedicated gym bunnies that are checking off all the boxes and seemingly doing it all “right,” but the number on their scale just won’t budge; even more demoralizing, sometimes the number goes in the opposite direction. What’s that about?! 

First, let’s have a little lesson in what the number on the scale really means.

Our weight is a compilation of body fat, muscle mass, water weight and more.  So when you see the numbers on the scales increase, it doesn't necessarily mean you’ve gained fat.  To dig more into this, let's have a little biology lesson, shall we?

Body Fat percentage & Body Fat Mass:

• Body Fat Percentage is the proportion of fat to the total body weight.
• Body Fat Mass is the actual weight of fat in your body.

Visceral Fat:

• Visceral fat is located deep in the core abdominal area, surrounding and protecting the vital organs. This tends to increase with age and can cause more fat around the abdomen. 

Muscle Mass:

• The predicted weight of muscle in your body. This includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles. Muscles act as an engine in consuming energy.  Often, when we exercise more, our muscle mass increases.  Since muscle weighs more than fat, it can often cause the scale number to shift in the other direction. 

Total Body Water:

• Total Body Water is the total amount of fluid in the body expressed as a percentage of total weight. Over half of our body weight is water and it helps to regulate temperature and eliminate waste.  The amount each of us needs varies from day-to-day, depending on the climate we live in and the amount of physical activity we’re doing. 

 Yes, it’s true that increased muscle mass can make us weigh in a little more, but if you have a smart scale, you’ll see that that isn’t the case.  There could be more at play.  Like what, you’re wondering? Here are some weight-gaining culprits:

Stress

We all have a ton of stress in our lives.  But if we don't manage it properly, it can lead to an over-production of cortisol, the stress hormone.  Cortisol also causes higher insulin levels, which can impact your food choices.  It often leads to craving fatty and sugary foods which contribute to weight gain specifically in the stomach area.  Managing stress through breathing exercises, meditation and relaxing activities is a great way to reduce cortisol. 

Over-exercising

 Many of us type A's are busting our a$$es at the gym, thinking it will lead to increased muscle mass and lower percentage body fat… but the numbers often go the other way.  The reason being is that when we exercise with great intensity, we often overestimate calories burned and then overeat calories needed for recovery.  Additionally, intense exercise also produces cortisol which can cause weight gain and encourage overeating.  So pull back on the seven days of intense workouts and vary your exercises incorporating gentle yoga practice, long walks and leisurely bike rides. 

Bad Bacteria

Our microbiome is a delicate balance of bacteria and occasionally, some bad bacteria can work its way in there.  Recent studies have repeatedly demonstrated that the makeup and variety of our flora can have a big impact on our weight. The most current literature suggests that obesogenic bacteria can exacerbate weight gain and trigger metabolic dysfunction.  If you suspect this may be the cause, speak to your health care provider about a stool analysis test to better understand the bacteria at play in your gut. 

Yeast

 Overgrowth of Candida Albicans or yeast as a result of overuse of antibiotics, birth control pills or just the standard American Diet can lead to weight gain and stubborn pounds that just won’t budge.  Candida is fed by sugar and carbohydrates so a diet rich in both can perpetuate weight gain.  Some health care practitioners even believe that yeast overgrowth can even cause thyroid imbalances which only further perpetuate metabolic challenges.  A stool analysis will identify the role of yeast in your weight challenges. 

Food Sensitivities

Food sensitivities, overgrowth of bad bacteria and candida can all greatly affect the gut and lead to widespread inflammation.  Digested food particles can leak into the bloodstream causing your immune system to react to the perceived toxins and triggering inflammation, weight gain, joint pain and more.  So if you're eating foods the leave you bloated and achy, it might be time for an elimination diet to understand which foods might be taking you down.  

PH Levels

The optimum PH level is between 7.2-7.4.  Very specific, I know.  Symptoms of PH imbalance including everything ranging from heart burn, constipation, slow metabolism, hormonal imbalances, brain fog, low blood sugar, sore muscles and more.  How do we become too acidic, you ask?  Even if you’re eating somewhat clean, years of less-than-perfect eating could be contributing.  Meats, sugar, caffeine, dairy, beans and grains are all acid forming.  The remedy?  More greens, please!  Swap your morning coffee for green juice, eat more raw veggies and scale back on meat. 

In the beginning of the year most of us have two things on the brain: Rebooting our health and taking a vacation. But with busy careers, weekends occupied by family, and the seemingly endless to-do list that is “life,” it’s often hard to a take a trip, let alone get a workout in. This is why easy-to-implement health hacks are our BFFs in the New Year. Ahead, we’re sharing seven of our favorites. 

Go on a Cab Strike

A photo posted by Amina AlTai 🍏 (@busyhappyhealthy) on Aug 3, 2016 at 1:56pm PDT

One of the simplest ways to improve your overall health is to generally become more active. While this seems easy enough, many of us think that it requires gym memberships, boxing gloves, or spinning shoes. Don’t overcomplicate things! Getting active can be as easy as walking more in your day-to-day existence. Begin by taking a “cab strike” – aka no taxis, period. Either take public transportation (which inherently requires more walking) or bike / walk from place to place. Use your smartphone or a step tracker and you’ll be shocked by just how much more active you’ve become.

Add Collagen Peptides to Your Morning Smoothie

A photo posted by Amina AlTai 🍏 (@busyhappyhealthy) on Oct 4, 2016 at 5:37am PDT

As we get older, our collagen production naturally declines, something which anti-aging skincare commercials are sure to remind us again and again. But aside from losing skin elasticity and resilience, diminished collagen production can have negative impacts on both joint and bone health. Cue: Collagen peptides. These powdered supplements contain the amino acids necessary to produce more collagen and keep skin, joints, and bones healthy. We love Vital Proteins – an odorless, tasteless version sourced from grass-fed, pasture-raised bovine hides – and prefer adding it to our AM smoothie, yogurt, or oatmeal.

Make Your Desk a Standing Desk

A photo posted by Amina AlTai 🍏 (@busyhappyhealthy) on Nov 25, 2016 at 3:33pm PST

Research says sitting can kill you. But if you have a job that requires computer time, meetings, and a generally sedentary lifestyle, it’s hard to sidestep that scary reality. Why not opt for a standing desk, then? While there are plenty of options available online, we prefer to do the old-fashioned version: Stacking some thick, coffee table books on our desk. Try doing intervals of 20 minutes standing, 10 minutes sitting to begin and gradually work up to more standing time. Added points if you listen to some music and shake your booty.

Instead of Milk, Infuse Your Coffee with Coconut Oil

A photo posted by Amina AlTai 🍏 (@busyhappyhealthy) on Jan 5, 2017 at 8:03am PST

We all hear that we should be eating plenty of healthy fats to boost our immune system, gain more energy, and rev up our metabolism. But sometimes, our beloved cup of coffee is all we want in the morning. In lieu of cream, then, try stirring in a couple of teaspoons of coconut oil into your java each morning to get that blast of good fat. Added bonus: It still lends your coffee that rich, creamy consistency you’re craving.

Start Using Your Body Weight While You Wait

A photo posted by Karlie Kloss (@karliekloss) on Aug 19, 2016 at 3:02pm PDT

You don’t need a pair of dumbbells to build muscle and lean out. Using your own body weight to exercise is a fantastic way to kick-start getting in shape, plus you can do it anywhere (read: while waiting for dinner to be ready). Need some inspiration? We recommend basic old pushups (they’re hard!), squats (head here to see what good form looks like), and planks as good beginning moves. Try doing three circuits of ten pushups, ten squats, and one minute in plank position and we dare you not feel accomplished – and sore – the next day.

Add Turmeric to (Almost) Everything

A photo posted by jeannette ogden (@shutthekaleup) on Nov 3, 2016 at 8:51am PDT

The benefits of eating turmeric are seemingly endless – it has anti-inflammatory properties, it’s a natural detoxifier, and it can even help boost your metabolism. It’s also lends a vaguely Eastern, not-too-spicy zip to any dish with just a couple of dashes. We love it on roasted veggies, in stews and in chili, and – surprise! – in our scrambled eggs (it really enhances the yellow color, natch). Or take a cue from Jeannette Ogden and stir some into your oatmeal!