Hey guys! I'm Michelle. Recently, I had a medical scare involving double vision that, for the first time in my adult life, made me take a true, hard look at my health and diet.
I don't know if my diet played any role in my acute double vision — it may very well have played ZERO part in it — but I figured now would be as good a time as any to examine sources of inflammation in my diet and lifestyle.
In my quest to understand nutritional sources of inflammation, I spoke with registered dietitian Kristen Brogan, of wellness platform On Target Living.
Generally speaking, on an anti-inflammatory eating pattern, you should focus your dishes on vegetables, fruits, some spices, nuts, and omega-3 fats.
According to Brogan and othersources, here are some basic guidelines you should follow for an anti-inflammatory "diet":
• Consume plenty of vegetables and fruits. Generally speaking, this goes along with the anti-inflammatory principle of sticking to foods that are as close to their natural states as possible.
• Consume whole grains, as opposed to refined carbohydrates like pasta, white bread, and white rice.
• Consume foods rich in omega-3 fats, like flaxseeds, chia seeds, and fish oil.
• Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
• Make oily fish your primary protein.
• Consume alcohol, processed meat, and dairy rarely.
• Avoid processed foods and refined sugars.
• Cut out trans fats completely.
Like the Mediterranean diet (which is a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.
Without further ado, here are 18 recipes that fit the anti-inflammatory bill:
Lemon is a totally underrated fruit — it can bring out the flavor in so many meals. Take this lemon chicken recipe, which, with the help of the sour fruit, turns a greasy chicken slab into an artistic and zestful meal. (When life gives you lemons...?)
Squash is one of those vegetables that's so flavorful, and at once so satisfyingly creamy and "meaty," that it seems too good to be healthy for you. But guess what? It is!
According to Brogan, beans in general are considered a "functional" food because they offer health benefits "beyond basic nutrition, promote optimal health, and support disease prevention."
Instead of the usual white tortillas, opt for whole wheat tortillas, which have more fiber and a lower glycemic index, meaning they don't result in rapid spikes in blood sugar and insulin levels after meals.
You know how cauliflower rice can be weirdly dry and watery at the same time? Not so with this coconut-lime cauliflower rice, which is made with creamy, full-fat coconut milk and seasoned with lime and salt. Top it with flaky paprika-seasoned fish and one or all of the mentioned sauces, and you'll want to set up a taco shop out of your kitchen.
Look, we know cod isn't the most exciting protein. But it's low in calories, high in protein, and chock full of good-for-you vitamins and minerals. Also, its light flakiness means it's really good at absorbing whatever other flavors you might throw on the pan with it.
Zoodles are great and all, but spaghetti squash is as close to the carb-y stuff that a vegetable will actually get. Here, grated ginger, red curry paste, and fish sauce transform it into the best dang garlic "noodle" dish you could whip up using just vegetables.
Substitute your cornmeal grits with a bag of frozen cauliflower, ghee, and garlic for low-carb, higher-nutrient grits you'll want to make again and again.
After you spiralize your zucchini, sprinkle the zoodles with a bit of salt (to draw out extra moisture), wait around 20 minutes, and dry them off with a paper towel.
This one's for you olive lovers out there. A simple chicken breast gets made over with an olive oil, oregano, and garlic marinade, and a simple olive and tomato topping.
Your rice might get a little crispy, but that's to be expected. Served with slightly charred broccoli and fatty salmon, it makes the perfect macro bowl.
1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.
Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.
Pineapple. According to Zappulla, pineapple contains a compound called bromelain, which has inflammation reducing properties. Pineapple is also a good source of fiber and antioxidants like vitamin C (a half cup provides you with around 40 percent Recommended Daily Allowance of vitamin C), and vitamin A.
Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.
According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Some experts believe that citrus fruits, such as lemons, may not be helpful, but other evidence suggests the flavonoids in citrus fruits may be beneficial due to their anti-inflammatory properties. More research is needed.
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Introduction: My name is Edmund Hettinger DC, I am a adventurous, colorful, gifted, determined, precious, open, colorful person who loves writing and wants to share my knowledge and understanding with you.
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