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Home » Blog Page » anti-inflammatory diet » Are Athletes Inflamed?

Are Athletes Inflamed?

April 2, 2014 By joanna

I just did a sports nutrition talk at a local cycling shop, and the question about inflammation came up. What is inflammation? How do we athletes or non athletes know we are inflammed? Are there other symptoms we can look for? I know from my own experience with hip replacement surgery, pain is a huge sign.  But you can lessen inflammation by changing the foods you eat. You can eliminate it with the right food combinations.

The definition of inflammation is
in·flam·ma·tion
ˌinfləˈmāSHən/
noun
1. a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, esp. as a reaction to injury or infection.
“chronic inflammation of the nasal cavities”
synonyms: swelling, puffiness; redness; rawness, soreness, tenderness; infection, festering, suppuration, septicity
“apply ice to the inflammation”

inflammation /in·flam·ma·tion/ (in″flah-ma´shun) a protective tissue response to injury or destruction of tissues, which serves to destroy, dilute, or wall off both the injurious agent and the injured tissues. The classical signs of acute inflammation are pain (dolor), heat (calor), redness (rubor), swelling (tumor), and loss of function (functio laesa).inflam´matoryathletes inflammation

As an athlete, or non-athlete, inflammation is really the cause of most our pain and ailments in health. Inflammation is what causes heart disease, arthritis pain, eczema, and a host of other issues. I truly believe that if everyone adopted an anti-inflammatory diet, they would no longer need health care as we know it. Athletes would recover faster from training and from injuries. People with pain, would soon be pain free and off their medications that also cause liver toxicity. Some people have inflammation in the GI tract, some it appears as blotchy red skin or bumps on the skin. If you cut your finger, typically it will swell and become red and hurt- that is our most common sign of inflammation. It just hurts. If you have IBS, or have to run to the bathroom soon after eating certain foods, your GI may be inflammed.  When you have sinus infection, the sinuses are inflammed and they hurt.  Easy way to identify.  Are athletes inflammed?  We probably all are to some extent.

How do we ‘fix’ this?  you may ask.  Start eating an Anti-Inflammatory diet!   This plan is not just about eliminating hard to digest pro-inflammatory foods, it is about alkalizing the body and adding anti-inflammatory foods more often then pro-inflammatory foods.  For some it means complete avoidance of certain inflammatory foods.  Foods that most commonly cause inflammation are sugar, wheat, dairy, soy, corn and any GMO food. This list also includes hydrogenated fats, processed foods, artificial sweeteners, colors and preservatives. If you just stop consuming white processed table sugar, this would be a huge leap in lessening your inflammation. Next try avoiding dairy. Then wheat. After those, you can keep going and try to eliminate others.  There really is not a specific order, but you do want to try doing it one food group at a time.   I found that Nutrition Response Testing was my biggest help in identifying some of my inflammatory foods. Any time I ate them, I had crazy hip pain and couldn’t sleep well.  Now after surgery, I don’t have the pain, but if I do eat these, I sleep longer, I have stiffness when I wake up and sometimes just feel off. If it were inflammatory before the surgery, it is obviously still inflammatory after it. I just don’t get the ache or the human barometer effect with changes in weather. Yes, that went away once I really did this anti-inflammatory plan in earnest. Part way was not enough. I had to do it whole heatedly and then some. Get rid of all the pain, and then introduce small amounts to see how I would react. Yes, there is a happy medium to be found. But you need to be vigilant at 110% until the pain subsides.

Now we get to ADD anti-inflammatory foods vs just eliminating common problem foods. We add cruciferous vegetables (kale, broccoli, cabbage, cauliflower, brussel sprouts and bok choy), ginger, parsley, alkalizing vegetables, alkalizing grains like wild rice, quinoa or buckwheat. We also look to rot vegetables as a source of carbohydrates instead of grains. We also add healthy fats including the cold water fish (sardines, mackerel, salmon, herring, etc), flax seeds, avocado and coconut oil.

The Detox Plan is a great way to start an anti-inflammatory diet. Then to make it more anti-inflammtory, we add more ginger, parsley, turmeric root (preferably fresh vs spice), pineapple (bromelain) and cold water fish.  When I work with clients, I not only help them with a road map of how to start the Anti-Inflammatory plan, but i am always offering new replacement foods and expanding your food options.  Most clients never heard of half the foods I suggest, but once they start making them, they find it so much easier than having to guess on their own.  Wheat free does not have to cost a fortune – there are tons of alternatives beyond rice based pasta and bread.

Switching from roasted nuts to raw helps, too as well as adding other healthy fats including flax seed and oil, avocado, virgin coconut oil and grass fed ghee. I offer and Anti-Inflammatory Nutrition package that will customize the process for you. I also offer Nutrition Response Testing to help the body heal faster and identify where inflammatory items might be ingested or being exposed to. I found that I needed a combination of all of those to really make it work. It being the AI diet.

If you are ready to feel better, be less tired, have no aches or pains, please explore the Anti-Inflammatory Diet. It will change your life! And what do you have to lose but the pain, health issues or years off your appearance!

Joanna Chodorowska is a sports nutrition coach using real foods to help athletes perform better. It is not about using one plan for everyone, it about finding the right plan for you. Joanna helps you be the master of your body and how it reacts to foods you eat. For more information, visit her website at www.nutrition-in-motion.net

Filed Under: anti-inflammatory diet, sports nutrition Tagged With: anti-inflammatory diet, athletes, detox plan, inflammation, no pain, nutrition plan, Nutrition Response Testing, pain free

Comments

  1. Cynthia says

    April 3, 2014 at 8:55 pm

    I read a great article the other day by David Katz. “What if we were to treat health like we treat wealth”. Fantastic article. If we would all pursue and invest in our future health the way we pursue and invest in future wealth, we would all look at nutriiton differently. If you want in invest in better health, you need to seriously consider how much inflammation you are fighting in your body. Be sure to visit Joanna’s Nutrition in Motion website.

    • joanna chodorowska says

      April 7, 2014 at 12:49 pm

      I agree, most don’t make the connection about nutrition playing key role in health. As we get older, it becomes a bigger key!

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    • joanna chodorowska says

      August 13, 2014 at 10:36 am

      the blog is on wordpress.com. hope that helps. my main website is on godaddy.com. link on http://www.n-im.net for discount to get started with godaddy.

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      Feel free to use the information on my blog! And if you need additional help to customize a nutrition plan for you, you can reach me at http://www.nutrition-in-motion.net.

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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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I really enjoyed being a part of the Body Balance class!

 

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  I really enjoyed being a part of the Body Balance class!   - I became aware of how much joy was lacking in my eating. Now I am able to change habits around my meals to enjoy food more! - I found peace in deleting food tracking apps - calorie counting was not helping me. It was just making eating more tedious. - I gained clarity in what was really important to me and what steps I need to take moving forward.   I would recommend the Be Whole program to anyone struggling with food issues and losing weight! JD
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I am incredulously pain free

"I was completely incredulous that the Anti-Inflammatory Diet would work.

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"I was completely incredulous that the Anti-Inflammatory Diet would work. But you proved me wrong and I have been pain free in just 3 sessions. Amazing.  This really does work!  Joanna knows her stuff. " Eileen J
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it’s making a big difference!

Hi Joanna!

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Hi Joanna! I am still working on reducing the inflammatory food that cause inflammation and it's making a big difference! I cannot believe how much more I can do not that I feel better (doing the anti-inflammatory plan). I had no idea how bad I really felt.  - EW
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Joanna, your Path to Heal session last Wednesday was powerful! My chronic shoulder pain disappeared for 24 hours and I feel lighter and laser focused! Thank you! I can't wait until the next session. Jen A
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Thank you for all your great nutritional counseling and [Nutrition Response Testing ] Joanna! You have helped me figure out which vitamins I need and which ones I don't. I love the new probiotic [Integrity] you gave me for leaky gut! SG
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HH Aug 2015

My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
https://nutrition-in-motion.net/testimonials/a-veritable-compendium-of-knowledge

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"It has been less than a week [on the Detox Plan], but I’ve found so much comfort in the lessons about food you’ve taught me through the years and have been amazed at how quickly I’m dropping the weight!! I’m not starving, I have energy, the highs and lows from sugar have stopped, I am no longer craving carbs and, most importantly, my clothes are starting to fit again!!"  DH
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In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed.

I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great.

She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!

- Stephanie , January 2013

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2015-01-30T17:24:37+00:00

- Stephanie , January 2013

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
https://nutrition-in-motion.net/testimonials/new-prs

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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
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"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you! Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S
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Awesome Advice

"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice.


I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it.


I really appreciate your expertise here and can't wait to Saturday's race!" Marita M

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:32:45+00:00
"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
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I am ripped and ready!

" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat...

At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."

JY

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
https://nutrition-in-motion.net/testimonials/i-am-ripped-and-ready

Wonderful session

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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-09T00:33:55+00:00
"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM
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my body is thanking me!

"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T22:00:23+00:00
"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG
https://nutrition-in-motion.net/testimonials/my-body-is-thanking-me

now I am living

"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:59:24+00:00
"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG
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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
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a real person detox!

"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox.

I don’t feel like I have to eat at home for 2 weeks, life can go on.

I am really looking forward to this and the cooking." BO

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
https://nutrition-in-motion.net/testimonials/1912

Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
https://nutrition-in-motion.net/testimonials/feeling-a-lot-stronger

Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
https://nutrition-in-motion.net/testimonials/conquering-my-demons

I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
https://nutrition-in-motion.net/testimonials/released-blocks
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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach

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