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ANTI-INFLAMMATORY DIET: FOODS TO EAT & AVOID


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.




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