Lupus
An inflammatory disease caused when the immune system attacks its own tissues.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples, apricots, avocados, blackberries, black currants, blueberries, cantaloupe, cherries, grapefruit, grapes, pineapple
- Vegetables: arugula, broccoli, cabbage, carrots, cauliflower, collard greens, fennel, kale, onions, romaine lettuce, spinach, squash, watercress
- Whole grains, fish (especially salmon, mackerel, sardines & tuna), flax seeds (especially freshly ground), beans, olive oil, seeds, shiitake and reishi mushrooms, soy products
- Garlic, ginger, turmeric
FOODS TO AVOID OR MINIMIZE
- Red meat and dairy products
- Alfalfa in all forms
- Fats & oils (except olive oil)
- Celery, parsnips, parsley, lemons, limes, and figs if you are sun sensitive
- Sugar and alcohol
ESSENTIAL OILS
NATURAL/HERBAL
- Black cohosh, buchu, burdock root, dandelion root & leaf, echinacea, elderflower, evening primrose oil, fennel, garlic, German chamomile, ginger, gotu kola, kudzu, lemon balm, licorice, meadowsweet, red clover flower, St. John's wort, stinging nettle, thyme, turmeric,
- Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food, take in the morning).
- Mild daily exercise
YOGA / MEDITATION THERAPY
- Yoga For Lupus (16 minutes - Dr. Swamy Venuturupalli)
- Beginner Chair Yoga for Lupus (13 minutes - Dr. Connie Jeon)
SUPPLEMENTS & HOMEOPATHIC
- DHEA: 100 mg each morning (take only under medical supervision, don't use if you're at risk for hormone-related cancers like breast, prostrate, etc)
- Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day)
- Fish Oils: 1,000 mg 3 times daily (take with food)
- Selenium: 200 mcg daily (don't exceed 600 mcg daily, higher doses may be toxic)
- Vitamin B Complex: 1 pill each morning with food (look for B-50 complex with 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins)
- Vitamin C/ Vitamin E: 1,000 mg vitamin C 3 times daily, 400 IU vitamin E daily (reduce vitamin C if it causes diarrhea)
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
MIND-BODY CONNECTION
- Represents how safe you feel in your life/in your skin. Requires separating yourself from your family (either a biological family or social family) and developing your own self-esteem/independence. Identify any limiting or negative thoughts that you've inherited from this "family" and replace them with positive alternatives.
- Can also represent acting outwardly in ways that are different from how you really feel internally. If you are feeling deep guilt or self-loathing, your body can turn on itself. Work on improving unconditional self-love.
- Can represent giving up on life or a situation; or feelings of anger and/or punishment.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Herbal Mango Smoothie LC GF VG VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Superfruit Smoothie GF VG VT
- Tropical Smoothie LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Bean & Veggie Tacos or Burritos VG VT
- Black Bean Bowl LC GF
- Black Bean Chili LC VG VT
- Buddha Bowl GF VG VT
- Butternut Squash & Cashew Cream Flatbread VG VT
- Chicken Bone Broth LC GF
- Cornmeal & Pecan Crusted Fish LC
- Crispy Potato-Crusted Fish LC GF
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Pasta Della California LC GF VG VT
- Pasta Fagioli LC VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spicy Black Bean Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Tilapia with Balsamic Brown Butter LC KT
- Turkey Mushroom Saute LC GF KT
- Vegan Mac & Cheese LC VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Cauliflower with Mustard Sauce LC GF VG VT
- Chinese Peanut Salad LC GF VG VT
- Couscous Pilaf VG VT
- Favetta & Pita Triangles GF VG VT
- Glazed Carrots LC GF VG VT
- Homemade Salsa LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pilau Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Southwest Pasta Salad LC VG VT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT