WHAT IS INFLAMMATION?
Inflammation occurs when the immune system (normally activated in response to an injury/infection to fight foreign microbes, pollen, or chemicals in the body) becomes overactive. Free radicals that damage cells with oxidative stress and lead to inflammation can be neutralized by anti-oxidants found in fruits and vegetables of an anti-inflammatory diet.
FOODS THAT HELP:
- Tomatoes
- Bone broth
- Olive oil
- Green leafy vegetables (spinach, kale, collards)
- Grass-fed butter
- Nuts (almonds, pistachios, walnuts)
- Fatty fish (salmon, tuna, mackerel, sardines)
- Fruits (strawberries, blueberries, cherries, oranges)
FOODS TO AVOID:
- Refined carbohydrates (white bread, pastries)
- French fries & fried foods
- Soda & sweetened drinks
- Red meat (burgers, steaks, & processed meat – hot dogs, sausage)
- Margarine, shortening & lard
BENEFITS:
- Lower blood pressure
- Weight loss
- Decrease joint pain, swelling
- Improve heart health, mood, and quality of life
- Protect against cancer, stroke, diabetes & other chronic conditions
THE BEST BENEFITS ARE SEEN WHEN COMBINED WITH EXERCISE AND PROPER HYDRATION!
REMEMBER TO CHECK WITH YOUR PHYSICIAN BEFORE STARTING A NEW EXERCISE PROGRAM.
RECOMMENDED AMOUNTS:
Fish – 3-4 oz. – 2 times per a week
Nuts – 1.5 oz daily
Fruit & Veggies – 9+ servings
1 serving = 1 cup fruit/veggie or 2 cups leafy greens
Olive oil – 2-3 Tbsp a day
Beans/legumes – 1 cup – 2 times per week or more
Whole grains – 6 oz daily
1 oz = ½ cup cooked brown rice, 1 slice whole wheat bread
GOLDEN MILK RECIPE
Heat 2 cups light, unsweetened coconut milk (or almond or soymilk)
Add 1/2 tablespoon peeled, grated fresh ginger
Add 1 tablespoon peeled, grated fresh turmeric
Add 3-4 black peppercorns
Heat all ingredients in a saucepan
Stir well
Bring to a simmer and simmer covered for 10 minutes.
Strain and sweeten to taste with honey, monk fruit, or maple syrup (if desired).
References:
“Foods That Fight Inflammation”. Harvard Health Publishing, Harvard Medical School, www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Published June, 2014. Updated Aug. 29, 2020. Accessed Nov. 1, 2020.
“How to Use Food to Help Your Body Fight Inflammation”. Healthy Lifestyle: Nutrition and Healthy Eating. Mayo Clinic: Mayo Foundation for Medical Education and Research, 13 Aug. 2019, www.mayoclinic.org/ healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586. Accessed Nov. 1, 2020.
Nutrition Perspectives from the Pelvic Rehab Therapist. Herman and Wallace Pelvic Rehabilitation Institute. Paturel, Amy. The Ultimate Arthritis Diet, Arthritis Foundation. Nutrition, www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet. Accessed Nov. 1, 2020.
An anti-inflammatory diet for muscular health. Delos Therapy.com Printed July 7, 2020. Accessed Nov. 1, 2020.