It is no secret that nutrition plays an important role in human health. Although Lupus is unpredictable, as it is essentially a disease of flares and remissions, one thing that is predictable is your diet. You control how you nourish your body, and the ability to monitor your diet is essential for your health. This is not to say that your diet can remedy your health issues entirely, but it can certainly help. A well-balanced diet helps in reducing inflammation, maintaining strong bones and muscles, combating medication side-effects, and reducing the risk of heart disease to name a few.
When it comes to Lupus, there are quite a few diet modifications that can benefit your body. Firstly, switching from a red meat diet to a fatty fish diet is beneficial, for fish contains Omega-3s which are polyunsaturated fatty acids that help protect against both heart disease and stroke in addition to reducing inflammation. Salmon, tuna, and sardines are a perfect choice for this. Other good sources of Omega-3 fatty acids include nuts and seeds.
Secondly, calcium-rich foods are important for bone strength, especially because steroid drugs taken to control lupus can thin your bones making you vulnerable to fractures. Low fat milk, cheese, yogurt, tofu, beans, and dark leafy vegetables are great sources of calcium.
Diets high in antioxidants (Vitamin A, Vitamin C, Vitamin E, Selenium, Carotenes, and Bioflavonoids) can help reduce inflammation. Good sources of antioxidants include fruits like berries and also vegetables.
One great breakfast idea that combines all of these important foods mentioned above includes chia seed pudding!
Ingredients:
3–4 Tablespoons chia seeds 1 cup milk (low-fat milk or any milk of choice for calcium) 1/2 Tablespoon maple syrup, honey or sweetener of choice 1/4 teaspoon vanilla (optional) Toppings: fresh berries Instructions:
Mix: In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
Give it time to set: Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.
You can also prep your pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve top the pudding with berries and enjoy.
How to store: Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.
Visit this link for more detailed information: https://www.eatingbirdfood.com/basic-chia-seed-pudding/
Written by Jylian Grabell, L.I.F.E. 2020/21 Volunteer