On September 18 2024, Eva Chong travelled down from London to talk to the Waterlooville group about nutrition for inflammation. Eva is a naturopathic nutrition advisor as well as a lawyer. She became interested in nutrition following her mother’s and her own lockdown cancer diagnoses.
Eva was an incredibly knowledgeable and impassioned speaker! She is well-researched, diligent, science-driven, and questions everything.
Eva spoke of inflammation in the body: firstly, the acute kind of inflammation response that is an immediate, necessary, and life-saving response set off by our immune system. An army of first responders: white blood cells, antibodies, cortisol, adrenaline, thickened blood, racing heart – all there to save us from potential physical or emotional attack. All good so far…
…but she went on to explain that inflammation can become a problem when it is long term and chronic, stating that scientists now believe that chronic inflammation is leading to what is referred to as “the epidemic of modern lifestyle diseases”: diabetes, heart disease, neuro degeneration, some cancers, obesity, and so on.
Eva explains that that research has found links between modern lifestyle and the inflammation response, the body perceiving the following factors as a threat:
- Ultra-processed food
- Alcohol
- Smoking
- Lack of sleep
- Sedentary work
- Lack of exercise
For example, she cited a burger-eating study where bloods were taken after eating a burger revealing inflammatory spikes. A burger eaten after a bowl of salad revealed a less severe spike. Interesting.
As a naturopathic nutrition advisor, Eva looks at the inflammation problem holistically, considering how she can educate people to make the right choices and it really isn’t as complicated as you might think. Her basic advice on nutrition is simply to eat healthily, moderate alcohol (or don’t drink at all), and to quit smoking.
In a nutshell (quite literally), this would mean eating a rainbow of fruit and vegetables, wholegrains, pulses, nuts and seeds, as well as protein. According to Eva, this should be a balanced plate consisting of 40-50% non-starchy vegetables; 25-30% fats and proteins and 25-30% starches (potatoes, whole grains, pasta, bread). Long gone are the days of the food pyramid diagram where the biggest portion was the bread and pasta.
To have an immediate effect on inflammation, she says the simplest choice would be to eliminate ultra processed food and ready-made meals such as salami, white carbs, jars of cooking sauce, and all manner of foodstuffs which have either had nutrients taken away (white carbs) or which are loaded with things you would never find in nature.
There was a lightbulb moment when Eva asked the group to think of any food in nature which has both sugar and fat in it. It was revealed that combination is man-made, delicious, and unfortunately, pro inflammatory. This includes things like cakes, biscuits, and tiramisu!
The group also discussed the anti-inflammatory merits of:
- Omega 3 (oily fish, olive oil, nuts and seeds)
- Garlic
- Turmeric in its natural form (incl. powder)
- Ginger in its natural form (incl. powder)
- Green tea
Eva then shared a great mnemonic recommended for inclusion in our daily eating: G-BOMBS taken from Dr Joel Fuhrman’s book – “Eat to Live.”
- Green veg
- Beans (lentils, kidney, butter…)
- Onions (garlic, chives, leeks..)
- Mushrooms (fresh and dried)
- Berries
- Seeds (flax, pumpkin, chia, nuts)
It can be mind blowing thinking how to incorporate all these things, but it can be as simple as:
- using nuts and seeds as a sprinkle on cereals, soups, salads, and stir fries
- keeping frozen berries for toppings on porridge or yoghurt
- use garlic and onions as your base when cooking from scratch.
This is just a snap shot, if you are interested in reading or listening to podcasts on this subject, Eva recommends:
Feel Better, Live More: a podcast by Dr Ranjan Chatterjee
How Not to Die: a book by Michael Greger, MD
Metabolical: a book by Dr Robert Lustig
If you are interested in following Eva or arranging an in-person or online seminar, she can be found on Instagram @nutreva_london
Please also see below a simple porridge recipe suggested by Eva:
- 2 or more tbsp of porridge oats
- 1 tbsp of chia seeds
- 1/2 tbsp ground flax
- Milk to your taste and consistency
- 1 tsp of your favourite spice/s
- a fruit-based topping
- toasted seeds or nuts topping
Simply mix the oats, seeds and spices in a cereal bowl with liquid of choice and zap in the microwave for 2 minutes before topping with whatever takes your fancy.
For more meeting information see contact details below:
Angela Pavlovic | 07748385744 | apavlovic40@icloud.com
https://www.facebook.com/groups/578177350866453
The above piece has been edited and adapted from a write up provided by Angela Pavlovic and written by Claire Best
FHT Blog 
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