Dominique Hoffman, MS, CNS, is a clinical nutritionist specializing in chronic illnesses. Her MicroRiche Diet has helped hundreds of people reverse type 2 diabetes, put autoimmune disease in remission, lose weight and manage lymphedema. Dominique also has lymphedema and leads the Lymphedema Solutions Facebook support group to help others with the disease through education and support. Dominique understands firsthand how an anti-inflammatory diet can help effectively manage lymphedema and offers tips on how simple changes to your diet can help you lose weight and reduce inflammation.
Many of you likely know that lymphedema is characterized by swelling that ranges from mild to severe and debilitating. You are probably diligent with your compression, exercise and other tools that help you manage it daily. But there is one more step that should be part of your therapeutic management—diet. Lymphedema is also an inflammatory disease. Adopting an inflammatory diet and losing weight can help you decrease swelling, pain and even reduce the risk of the so-excruciating cellulitis.
I am not talking about a weight loss diet where you have to eat tasteless food, adhere to a restrictive meal plan, count calories, or reduce your portions to be in a constant state of hunger. Those methods are out-of-date and often ineffective. The “eat less, exercise more” formula is a recipe for failure. The only solution to permanent weight loss is eating according to your body’s needs.
Human nutrition revolves around two categories of nutrients: macronutrients (carbs, proteins and fats) and micronutrients (vitamins and minerals). Macronutrients have calories. One gram of protein or carbohydrates contains 4 calories and a gram of fat has 9. Vitamins and minerals, on the other hand, are chemical compounds without calories. (Fiber is a subset of carbohydrates that doesn’t supply any calories.)
But how much of these nutrients do we need to stay healthy and avoid weight gain? The answer may surprise you.
The healthiest diet is a combination of foods with a higher ratio of micronutrients to macronutrients. This is beneficial on so many levels. Micronutrient-dense foods have fewer calories, but are also rich in antioxidants. Think lettuce, broccoli, tomatoes, cucumbers, and all the fresh herbs such as cilantro and parsley. In the fruit family, kiwi, berries, apples, and pears are low in sugar but supercharged with vitamins. Combining these foods properly to create delicious meals reduces calorie intake without portion control.
Unfortunately, the Western diet is dominated by macronutrients and often poor in micronutrients and fiber. Take, for example, macaroni and cheese. It may taste delicious, but it’s made entirely of fat and carbs. Eating smaller quantities creates frustration and the body still doesn’t receive the fiber and vitamins it desperately needs.
Contrast that with a quinoa salad. Quinoa is a source of protein, carbohydrates and fiber. We add bell peppers, tomatoes, cucumber, and season with cilantro, olive oil, lime juice, salt and pepper. Now, we have a dish rich in fiber, vitamins, and minerals, low in carbohydrates, and without any saturated fat. Combining foods in this manner will not only help you lose weight, it will also reduce inflammation, cholesterol and keep your glucose stable.
A major obstacle to weight loss is snacking on sugary or salty treats. When your body has all the nutrients it needs, you won’t get cravings for sugar or salt. Many of my clients report their craving for ice cream disappears after three weeks on this diet. Their appetite shrinks, and they’re satisfied with smaller quantities of food. This is how you becomemore tuned with your body’s nutrient needs. There is no formula to learn, no magic food to buy, and you don’t even have to think about it. Your metabolism is always trying to reach equilibrium (balance). All you have to do is answer the call.
Healthy eating should not be a temporary plan, an isolating program or packaged meals. Healthy eating is a lifestyle that should include joy and freedom. Here are five steps to keep in mind if you want to achieve permanent weight loss.
1. Dump the Starvation Diets
The Center for Disease Control and Prevention recommends eating more fiber-rich foods and avoiding fat. Saturated fat increases inflammation in the body and contributes to the elevation of cholesterol. Replacing your old favorites is not as hard as you may think. Instead of bacon for breakfast, try oatmeal with blueberries and a touch of maple syrup; quinoa, slivered almonds, cinnamon and a small amount of sugar make a delicious anti-inflammatory breakfast rich in protein and vitamin E—a powerful antioxidant.
2. Meal Composition
Nutritionists and other health experts recommend filling up on fiber. According to the Harvard Healthy Eating Plate, your meal should be 1/2 vegetables (mainly greens and some fruit), ¼ whole grain, and ¼ legumes for protein. Use healthy vegetable oils, such as olive or canola, sparingly “Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.”
If you eat meat regularly, consider two meatless nights per week. Remember, meat is a macronutrient-dense food and a source of saturated fat and cholesterol.
3. Recruit Fiber as a Helper
Always start your meal with high-fiber vegetables (lettuce, spinach, cucumber, tomatoes, broccoli). When the fiber reaches the stomach, it will absorb fluids and swell, creating a sensation of satiety. You will have less room for calorie-dense foods. Fiber is your best ally for weight loss.
4. Enjoy Each Bite
Many people barely chew their food and then wash it down with a beverage. Instead, chew every bite to a paste to release the flavors and improve digestion. Instead of drinking during the meal, drink water 30 minutes before and 2 hours after to give the stomach time to churn the food before it sends it down to the lower organs.
Food is one of the most pleasurable experiences. Don’t rush it.
5. Planning is Key to Success
Calorie-dense foods are abundant, and we should indulge responsibly. Plan ahead what you will eat, so you’re in control of your food. Take your lunch to work, pack your own snacks before a trip (to avoid airport fast food). If you’re attending a social occasion, either eat before you go or ask the hostess if you could bring a dish. Planning ahead will prevent temptation and bad decisions.
Fill your freezer with broccoli, peas, green beans and berries. Ensure you always have onions, garlic, potatoes, broccoli, cauliflower and carrots in your refrigerator. These ingredients last a long time in the fridge without spoiling. Stock your pantry with rice,quinoa, pasta, canned beans, chickpeas, canned tomatoes and spaghetti sauce. For best quality, buy all your canned food organic.
The best weight loss plan is cooking at home with fresh ingredients. Cooking is much easier when you have ingredients already on hand, and making dinner is less daunting and less stressful. The bonus: sharing a meal with family strengthens bonds and contributes to happy memories.
Eating healthy doesn’t mean you can’t dine out with friends or family. It just means making different choices—ones that would benefit you. Knowing how to make healthy combinations will enable you to travel and participate in social occasions and celebrations without worrying about weight gain.
Learn about other lifestyle changes you can consider incorporating into your routine to help manage swelling on juzousa.com. Follow us on Instagram, @JuzoCompression and Facebook for more educational and inspirational content.