Lupus

An inflammatory disease caused when the immune system attacks its own tissues.

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 

• Clove, nutmeg, rosemary (bottom of feet, massage followed with hot compresses)

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
  

NATURAL

• 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

• 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.
  

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)

Herbal Mango Smoothie (LC GF VG VT)

Superfruit Smoothie (GF VG VT)

Blueberry Smoothie (LC GF VG VT)

Pineapple Kale Smoothie (GF VG VT)

Tropical Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Pineapple Mint Smoothie (LC GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Black Bean Chili (LC VG VT)

Chicken Bone Broth (LC GF)

Edamame Rice Bowl (LC GF VG VT)

Mujaddara (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spicy Black Bean Soup (LC GF VG VT)

Turkey Kielbasa & Bean Pasta (LC)

Vegetable Broth (LC GF VG VT)

Bean & Veggie Tacos or Burritos (VG VT)

Buddha Bowl (GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Garlic Soup (LC GF VG VT)

Mung Beans and Rice (LC GF VG VT)

Pasta Fagioli (LC VG VT)

Sesame Salmon (LC GF KT)

Spinach & Bean Pasta (LC VG VT)

Turkey Mushroom Saute (LC GF KT)

Vegetarian Chili (LC GF VG VT)

Black Bean Bowl (LC GF)

Butternut Squash & Cashew Cream Flatbread (VG VT)

Crispy Potato-Crusted Fish (LC GF)

Miso Soup (LC GF VG VT)

Mushroom Toast (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Shrimp Power Bowl (GF)

Tilapia with Balsamic Brown Butter (LC KT)

Vegan Mac & Cheese (LC VG VT)

White Chili (LC GF VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Cauliflower with Mustard Sauce (LC GF VG VT)

Favetta & Pita Triangles (GF VG VT)

Homemade Salsa (LC GF VG VT)

Molasses Beans (LC GF)

Pilau Rice (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Southwest Pasta Salad (LC VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Couscous Pilaf (VG VT)

Greens, Grains & Beans Salad (LC VG VT)

Miso Slaw (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Cauliflower (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)