Focusing On These Foods Get You The Best Results
- arthritis/fibromyalgia/joint pain
- autoimmune diseases- celiac disease/leaky gut/Hashimotos
- IBS or gut health issues
- asthma or lunge inflammation
- polycystic ovarian syndrom (PCOS)/ infertility issues
FOODS THAT CAN INFLAME:
- SUGAR: Especially refined forms, but sugars will trigger the release of cytokines that cause inflammation.
- SATURATED FATS: these fats will trigger adipose tissue to inflame. Includes butter, cheese, coconut oil, red meat, full fat dairy, heavy creams etc.
- TRANS FATS: the same as saturated fats, but these fats are found in processed foods, fast food (oils/dressings), fried products, processed snacks, frozen meals etc. Look for “partially hydrogenated oil” in the ingredients list. Avoid processed food overall for best bets.
- EXCESS OMEGA-6 FATTY ACIDS: This one might surprise you because we hear they are good for you, but the truth is, it is the proper BALANCE of Omega-3 and Omega-6 fatty acids that keep inflammation down. So, because many of us get many Omega-6 from corn, corn oils, soy, sunflower, grapeseed, peanuts, vegetable oil etc, then we get out of balance easily. If you supplement with Omega’s, ensure you don’t supplement with the -6 or the -9, just the Omega-3’s!
- REFINED CARBOHYDRATES: white flour, white rice, white potatoes or any other high glycemic foods that can “fuel the production of advanced glycation end (AGE) products that stimulate inflammation.
- MSG (monosodium glutamate): this flavor enhancer is found in soy sauces and prepared asian dishes often but causes havoc by triggering TWO pathways that lead to more inflammation. Avoid it, and all glutamates, for that reason!
- GLUTEN AND CASEIN: Both proteins found in wheat and dairy, respectively. Joint pain can be a symptom of gluten or casein sensitivity. Celiac disease is the autoimmune disease that is caused by an allergy to gluten. Some people may not be official “allergic” to but can still be intolerant or sensitive to these two proteins.
- ASPARTAME: This artificial sweetener is currently found in over 4,000 products but the most notable the majority of the “diet sodas” that are out there. Unfortunately, what you might not get in calories from the sugar, you will still get in some inflammation (and sugar cravings) from the aspartame. It’s time to let this habit go…
- ALCOHOL: Sorry to all my fellow wine-o’s, but the reality is that alcohol can cause inflammation by disrupting the liver and hindering organ interactions. Alcohol will need to be significantly reduced if you want to reduce inflammation or beat a disease.
Foods Rich In Omega-3
THE LOW-INFLAMMATION FOODS:
- GREEN LEAFY VEGETABLES: (spinach, kale, chard, mixed greens, etc) rich in antioxidants and anti-inflammatory properties called flavonoids. Eat them up!
- BOK CHOY: “Chinese Cabbage” is rich in antioxidants, vitamins and minerals including over 70 phenolic substrates.
- CELERY: antioxidant and anti-inflammatory rich, includes properties knows to regular blood pressure and cholesterol too. Has a good balance of electrolytes sodium and potassium.
- BEETS: deep red color signals they are rich in antioxidant betalin and can fight and repair cell damage. Great source of electrolytes including potassium and magnesium (which magnesium deficiency is commonly associated with inflammatory diseases or issues).
- BROCCOLI: high in potassium and magnesium and particularly potent in anti-inflammatory and antioxidants substances flavonoids and carotenoids.
- BLUEBERRIES: deep purple color signals quercetin that is a flavonoid that fights inflammation and cancer.
- PINEAPPLE: rich in bromeliad and digestive enzymes. Also helps regulate immune response in body, which will fight inflammation.
- SALMON: Omega-3 power source! Omega-3 balance is incredibly important as some of the most potent anti-inflammatory responses. (I now eat Salmon 2x per week!)
- BONE BROTH: Such an awesome way to get so many minerals that our body can easily digest including: calcium, magnesium, phosphorus, silicon, sulphur etc.
- WALNUTS: protein rich and omega-3 rich. Also contains phytonutrients.
- COCONUT OIL: works especially well with herbs and spices, namely, turmeric. Will fight oxidative stress.
- CHIA SEEDS: Contains fatty acids, antioxidants, and anti-inflammatory substances.
- TUMERIC: The main substance cur cumin is among the most potent anti-inflammatory substance out there. Tested against the properties in Ibuprofen and Aspirin and beat them!
- FLAX SEEDS: Another source of Omega-3, polyphenols and phytonutrients. Helps to regulate hormone balance.
- GINGER: Appears to bolster up the immune system pretty significantly and break down toxins in the body.
Sample Day With Low Inflammation Smoothie Recipe!
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