CHRONIC INFLAMMATION AND FOOD CHOICES
At a glace:
Foods that decrease inflammation: Foods rich in omega 3, omega 9, potassium, manganese, beta carotene, vitamin C, vitamin E, and foods that promote gut health- live culture foods, fiber. [1]
Foods that promote inflammation: Processed foods, sugary foods, fried foods, refined carbohydrates (white flour products), red meat, margarine, saturated and trans fats, MSG, gluten, casen, aspartame, alcohol, foods high in omega 6 (if intake is not proportional to omega 3 or 9) [2] [3]
Foods to eat for decreased inflammation:
- Tumeric-I use in smoothies, it can also be sprinkled on food
- Flax seed- I use ground flax seeds in smoothies, it can also be sprinkled on food
- Olive oil
- Salmon
- Sardines
- Cod
- Tuna
- Tomatoes
- Spinach
- Bok choy
- Kale
- Sea weed
- Bananas
- Apples
- Almonds
- Avocado
- Broccoli
- Blueberries
- Cherries
- Strawberries
- Pineapple
- Carrots
- Oranges
- Walnuts
- Almonds
- Beans
- Quinoa
- Garlic
- Onions
How it works: We have already discussed how omega 3 helps reduce inflammation here but it also turns out potassium and manganese also decrease inflammation in the body. [4] When we take in potassium helps stimulate the adrenal glands which secrete anti-inflammation hormones. Sugar (aka high-fructose corn syrup, glucose, sucrose, corn syrup, lactose, malt syrup, maltodextrin, maltose, caramel and agave nectar) increases cytokines, which amp up immune response by continually signalling for immune activity. [2]
Additional resources:
https://www.verywell.com/anti-inflammatory-foods-2505929
http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
http://goodfoodeating.com/6206/anti-inflammatory-food-index/
- Published in Eating for Health Resources, Public Blog
SAMPLE GROCERY LIST
SAMPLE GROCERY LIST
Organic Kale
Organic Spinach
Organic Tomatoes
Organic Potatoes
Organic Carrots
Onions
Spaghetti Squash
Parsley
Organic Coconut Oil
Avocados
Nuts
Organic Almond Milk
Prune Juice
100% Orange Juice not from concentrate
Nectarines
Grapes
Kiwi
Pineapple
Blueberries
Lemons and limes
Salsa
Sprouted Bread (If you do not like this kind, try to find organic wheat or whole wheat, no bleached white bread. Also, look at the preservatives, added flavors, and colors etc.)
Whole Grain, Veggie Pasta, Whole Oats, Whole Rice
Quinoa
Organic Tortilla Chips
Lentils and Beans (I like the way the red lentils cook fast)
Shredded Hormone-free Cheese
Cage free Hard Boiled Eggs Cage free, vegetarian fed, humanely raised Chicken Sustainable
Fish (https://www.seafoodwatch.org/)
Everyone says organic is expensive. I urge you to try Trader Joes. They are my “go to” for when I plan on purchasing a lot of organic produce and groceries. It’s very affordable.
http://www.healthylifedeals.com/2010/12/trader-joesprice-list.html
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Spice It Up- Pico de Gallo
Fresh is Best!
Eat COLORFUL!
Recipe below.
One of my favorite items to make is pico de gallo! It tastes so fresh and the flavors really pop when you add it to dishes. Eating fruits and vegetables raw is the best method because it provides the most nutrition possible. Cooking and preserving food often decreases the nutritional content due to heat and chemical reactions.
Spicy foods, especially peppers, have been known to increase the metabolism. The amount the metabolism is raised may be a small amount but it might help suppress appetite. People also think peppers may be linked to decreased inflammation and that is important because many Americans are suffering from some type of inflammation. Researchers are also looking into the blood thinning and blood pressure lowering effects of peppers.
Nutrition content: Jalapenos have antioxidants which help fight cancer, it also has vitamin C, vitamin A, B6 and many minerals. The fresh lime is a great for vitamin C and might help you ward off the next cold being passed around the office. Onion provides fiber, vitamin C, folate, B6, and manganese, among other nutrients. Tomatoes are also high in vitamin A, C, and K. Cilantro is high in vitamin K, plus anything green has chlorophyll. Yep, the stuff plants use to make energy, chlorophyll- is really beneficial for humans to consume. It is thought to be high in antioxidants and helps eliminate waste in the blood. So eat up!
Recipe:
3 to 4 tomatoes
1/2 white onion
2 jalapenos
2 cloves of garlic
1/2 lime
1 bunch of cilantro (coriander)
salt and pepper
Preparation:
Either chop very small or put in a food processor the tomato, onion, jalapenos, garlic, onion and cilantro.
I like to keep all the ingredients separate as I chop and add everything into my tomatoes, then taste as I add the other veggies. Add in some jalapeno, onion, garlic, cilantro, salt and pepper, squeeze the lime over it, and mix it up well. Grab that chip and taste. Add more of what’s lacking or make the mix not too spicy, pull a portion out for those who don’t enjoy the spice then add more jalapenos for the fire eaters. Jalapenos are great for your health so I take my pico very hot.
Pico tips:
Use the fresh pico on nachos, tacos, quesadillas, even breakfast burritos!
If you don’t like a lot of juice in your pico, cut the tomatoes first and let them set while you cut the other veggies. Pour off the juice before adding the other veggies. Do you really want your pico free of juice? Place tomatoes in a strainer, press very gently, add other veggies and salt and pepper, press again, transfer into a bowl and then squeeze lime.
If you have left over onion or jalapeno, saute and add into eggs or a quesadilla.
Produce picking tips:
Limes- look for a thin skin
Jalapenos- brown or tan lines on the skin will be more hot than jalapenos with smooth green skin
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It’s Fall, Spaghetti Squash is in Season!
Spaghetti squash is a great substitute for high calorie pasta. The same sauces used on pasta will also work well with spaghetti squash! It is delicious with marina or Alfredo sauce with shredded Parmesan cheese on top. Some meats to add into this dish are shrimp, chicken or ground beef or turkey. If you are feeling daring, you can even sweeten up the squash with a little brown sugar and cinnamon for a delicious and healthy fall treat!
Cooking spaghetti squash is very easy. Preheat the oven to 375 degrees. The toughest part is cutting it in two. The ends are very tough so start in the center and cut towards both ends with a large knife. Usually the knife stops when you get to the ends so go to the opposite side of the squash and repeat your cuts. Once both sides are cut it is pretty easy to crack open. It doesn’t have to be perfectly in two to cook, some uneven edges are fine. Scoop out the all the seeds with a spoon, discard. Place squash in a flat cooking pan that has a rim. I use a large rectangle cake pan. Place squash pulp down and add water to about 1/2-1 inch above edge of squash. Then simply place squash in the oven. Depending on the size of your squash it could take 30-50 minutes to cook through. Add more water if the bottom of the pan becomes exposed during baking. Once you can pierce the skin of squash with a fork it is done. Pull out of the oven and let cool. After it is cooled, simply take your fork and run it across the flesh of the squash. It will come off just like spaghetti! From here you can add a little butter or olive oil, salt, pepper and/or garlic powder to taste if you wish. Some might enjoy the squash just like that or add sauce, cheese and protein and voilà, you have a low carb substitute for pasta!
Enjoy!
Regular Spaghetti VS Spaghetti Squash:
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Time To Cook
PDF available for download here: Time To Cook PDF
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RDA AI Vitamins Elements
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