Eating foods that are anti-inflammatory in their nature is the first step in living a life of health. Eating fresh, clean, and organic food has a profound effect on your well-being! It is essential to eliminate processed and chemically-rich foods, to support optimal function of the body. A healthy and wholesome diet decreases the harmful effects of excessive inflammation and allows the body to respond appropriately to a number of insults that the body may be subjected to on daily basis, whether it is an injury, emotional or physical stress, bacteria, and/or viruses.
Basic Steps to Healthy Eating
1. Eat organic foods when possible
2. Eat foods that are in Season of where you live
3. Eat unprocessed foods that grew in the ground or once walked the earth
4. Enjoy your food! Take your time! Sit down and relax while you eat
5. Enjoy cooking, smelling, and chewing your food
6. Remember to be thankful for the food in front of you
FOODS TO EAT
Vegetables should always comprise the bulk of your meals. Eat a variety of colors and textures.
Some examples of great vegetables to EAT:
Asparagus, Bean Sprouts, Beet Greens, Broccoli , Red & Green Cabbage, Mustard Greens, Parsley ,Radish Spinach, Cauliflower, Celery, Swiss chard ,Cucumber ,String beans ,Beets ,Bok choy, Brussel sprouts ,Chives , Collards , Kale, Leeks ,Kohlrabi, Onions, Pumpkin , Rutabagas, Turnip, Zucchini, Artichoke, Parsnip ,Green Peas, Squash, Carrots, Yam, Lettuce (red, green, romaine), Watercress
Vegetables that increase inflammation should be Avoided:
Potatoes Tomatoes Eggplant Peppers
Eat one or two cups of cooked grains per day unless you are overweight, have high blood pressure, high cholesterol or diabetes. Your doctor will specify changes for these conditions.
EAT: amaranth, barley, buckwheat, millet, quinoa, basmati or rice, teff
AVOID: all wheat or gluten-containing grains (wheat, spelt, rye, kamut)
Eat a variety of legumes (beans) that you enjoy and are able to tolerate. Soak dry beans in water with ginger, or a little vinegar for 48-72 hours. Rinse well and cook slowly. This will break down the protein covering the legume and will improve digestion and minimize bloating. Avoid all refined soy products (soy milk, faux soy meat, etc)
Split peas, Lentils, Kidney beans, Pinto beans, Fermented soy (tempeh or miso), Mung beans, Garbanzo beans Aduki & Azuki beans
EAT: Poach, bake, steam, or broil wild fish, especially salmon and halibut (cod,pollock, sardines, sole, flounder, tilapia, sole also)
Try and limit intake of Shellfish and Large predatory fish (marlin, tuna, shark) as these food sources are rich in heavy metals.
Enjoy free-range chicken, turkey, beef, buffalo, lamb or wild game (moose, caribou,sheep).
Organic and grass-fed meats are high in healthy fats and low in fats that increase inflammation.
Eat only 2 or 3 pieces (as fruit contains a lot of sugar) of practically any fruit . Berries are great in a morning smoothie, especially when they are in season, and are rich in antioxidants and heart healthy nutrients.
Limit citrus (except lemons and limes) as it is hyper-allergenic.
Seeds and Nuts
EAT: Grind flax, pumpkin, sesame or sunflower seeds fresh and add to steamed vegetables or cooked grains. You can store freshly-ground seeds in the refrigerator for up to 3 days. Nut and seed butters are great source of protein and make great mid-day snacks. Raw nuts also can be eaten as a snack or added to salad, vegetables or stir-fry.
Avoid: peanuts/peanut butter.
Mix 1 pound of organic butter, 1 cup of organic extra virgin cold pressed olive (or flax oil) and 2 tbsps. water. Whip at room temperature and store in the refrigerator. Now, you have a “spreadable” butter. Use organic extra virgin cold pressed olive oil or coconut oil for cooking or dressings.
Use and enjoy any spices in your cooking. Experiment cooking with new and different spices. Spices add flavor, nutrients, and good health. For example, try nutmeg on vegetables, cinnamon in your grains, garlic, onions and ginger with meats or vegetables.
Substitute coarse sea salt for refined table salt. There are many other beneficial minerals in sea salt.
Occasionally: Maple Syrup, Rice Syrup, Barley Syrup, Raw Honey, or Stevia- Eat sweeteners ONLY with meals
Avoid: Refined Sugar, Ice cream, Soda, Candy, Pastries Avoid: Corn Syrup, NutraSweet, Splenda
Nourish yourself with 6 to 8 glasses of filtered water every day. We are 60% water. IT IS VERY IMPORTANT. Work up to drinking 1⁄2 your ideal body weight in ounces of water daily (ex: If you weigh 150lbs, drink 75 ounces of water per day)
CAUTION: Work up to this gradually, drinking small quantities of water consistently throughout the day is best.
Sip the water, trying to drink approximately 1 glass an hour. Small amounts of soy, rice or oat milk are o.k. for cooking or for using in a smoothie. Herbal teas, green teas, red teas are all o.k.
Avoid intake of: Coffee, black tea, Alcohol and fruit juices.
To the best of your ability try and limit your intake of the following foods:
All COW milks (Yogurt is OK)
Potatoes – red or white Tomatoes Eggplant Alcohol
Peppers All Wheat Products Non-organic, grain fed meat Coffee
Citrus fruits Fruit juices Caffeinated teas Dried Fruit
Peanuts/Peanut butter All processed foods Fried Foods Soy l
USE cookware that is made of stainless steel, Pyrex glassware, and cast iron skillets.
AVOID aluminum, Teflon, Caphlon, and other non-stick cookware, as these tend to leech into the food that is being cooked.