Hey everyone and welcome back for another informative blog post. Today we are going to be talking about the anti-inflammatory diet and some of the many benefits it holds. As always consult with your doctor or trusted physician before making any major changes in your diet and always as questions if you have a preexisting condition.
To learn more about inflammation please check out https://humblesoullifeofajuicer.wordpress.com/2022/10/28/how-to-live-an-anti-inflammatory-lifestyle/
Jumping right in some of the many benefits of the anti-inflammatory diet include:
help with managing stress, may balance blood sugar, may help lower blood pressure, and it’s high in antioxidants
Stay away from ultra-processed foods, which include just about anything that comes in a package like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.
Healthy eating tips:
Avoid dietary triggers: gluten, nightshades, dairy etc
Eat breakfast everyday: Eat something before 10 am and always include protein and healthy fats
Push carbs / Grains: During lunch and dinner is the best time rush carbs too much sugar early in the day will raise your blood sugar faster
Diet and Serving Sizes: (Serving sizes may vary with persons weight, height, and previous health issues)
Vegetables – 4 to 8 servings per day
Lightly cooked leafy greens ( spinach, collard greens, kale, Swiss chard) cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) carrots, beets, onions, peas, squashes, sea vegetables, and washed raw salad greens
Fruits – 3 to 4 servings per day
Raspberries, blueberries, figs, strawberries, peaches, oranges, pink grapefruit, red grapes, pears, apples, kiwis, mango, pineapple, plums
Whole and Cracked Grains/ Pasta (al dente)- Eat later in the day ( Always pair your grains with protein and / or fat)
Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats, amaranth, organic pasta, rice noodles, and part whole wheat and buckwheat noodles (udon and soba)
Sources of Protein- 3x a day
Organic cheese and yogurt or plant based, free range eggs, wild fish, free range grass fed beef, wild game, tofu, tempeh, and edamame. soy products such as tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, spirulina ( avoid soy milk )
Fish & Seafood- 2 to 6 servings per week
Wild alaskan salmon, herring, sardines, black cod
Healthy Fats
While cooking use extra virgin olive oil and coconut oil. Ghee in place of butter. Nuts (walnuts), avocados and seeds (hemp, chia, ground flax), sunflower)
Cooked Mushrooms
Shiitake, maitake, oyster mushrooms, portobello
Herbs & Spices – Abundant
Turmeric + black pepper, ginger, garlic, chili peppers, basil, cinnamon, rosemary, thyme, fenugreek, fennel, garam, masala, and other curry blends
Supplements– Daily
Multi vitamin, Vitamin C, Molecularly distilled fish oil, Vitamin D3, Spirulina, Turmeric
Healthy Sweets- In moderation
Fresh fruit, unsweetened fried fruit, dark chocolate (70% cacao), fruit sorbet
Sample Menu:
Option 1:
Breakfast- Green smoothie ( 1 large banana, 1 cup of kale, 1 cup almond milk, 1/4 ripe avocado, 1 tbsp chia seeds, 2 tbsp honey, 1 cup of ice)
Lunch- Hummus + greek salad
Dinner- Garlic butter roasted salmon with potatoes and asparagus
Snacks- Walnuts / Pears
Option 2:
Breakfast- 1 cup low fat Greek yogurt with 1/4 cup fresh cherries and 3 tbsp chopped walnuts
Lunch- Peanut zucchini noodle salad with chicken – 1 clementine
Dinner- Stuffed sweet potato with hummus dressing
Snacks- Apples / Roasted Almonds
Check back later for more information. If you have any questions please let me know.
Humble Soul 