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Anti-Inflammatory Diet

Anti-Inflammatory Diet

Inflammation is normal, until it’s not. Inflammation is the body’s response to heal wounds and fight infections. We need this, for example, when we cut ourselves or have the common cold. This is referred to as acute inflammation. But, when the process goes into overdrive we go into a state of chronic inflammation. Ongoing inflammation can lead to numerous conditions and states of disease. Inflammation is at the root cause of most diseases. 

Symptoms of chronic inflammation: 
  • Fatigue or loss of energy
  • Digestive problems 
  • Skin problems 
  • Allergies 
  • Brain fog 
  • Depression, or anxiety 
  • High blood glucose levels 
  • Excess fat around abdomen 
Top Five INFLAMMATORY Foods 
  1. Sugar in all of its forms (including “healthy” sugars like maple syrup, honey, etc.) 
  2. Refined carbs like white flour products
  3. Trans fatty acids found in fast foods and other fried products, processed snack foods, cookies, donuts, crackers, etc. 
  4. High omega 6 oils and products like safflower, sunflower, soy, peanut, vegetable, and corn oil 
  5. Alcohol
Reduce/ eliminate 
Animal products - esp. red meat 
Dairy 
Refined, processed, and fast foods 
Vegetable + canola oil 
Alcohol 
Caffeine - limit to 1-2 cups per day

This is where the Anti-Inflammatory Diet comes into play. By decreasing or eliminating foods that cause inflammation and increasing anti-inflammatory foods, we can reduce the amount of inflammation in our bodies and kickstart detoxification. Essentially, “Eat more good, less bad.”

Top Five ANTI-INFLAMMATORY Foods
  1. Leafy Greens - high in antioxidants that restore cellular health  
  2. Blueberries - low in sugar, and a powerful antioxidant high in the anti-inflammatory flavonoid quercetin  
  3. Coconut oil - anti bacterial and anti inflammatory 
  4. Turmeric - curcumin, turmeric’s primary compound, is a powerful anti-inflammatory 
  5. Salmon - source of essential fatty acids, especially omega-3s, which are known to reduce inflammation and lower the risk of chronic diseases 

Also Include: 
Beets
Broccoli 
Celery 
Pineapple 
Organic fruits/ vegetables - nourish your body with phytonutrients; rainbow assortment of fibre and antioxidant rich fruits and vegetables (buy organic as much as possible to avoid chemicals which can cause even more inflammation) 
Whole grains - brown rice, oatmeal, sprouted wheat, quinoa, etc.  
Fermented foods (which are rich in probiotics) like sauerkraut and kimchi 
Bone broth 
Other healthy fats rich in omega-3s - avocado, olive oil, nuts/ seeds (walnuts, almonds, flaxseeds, chia seeds) 
Beans/ legumes as protein sources (soaked/ rinsed if trouble with digestion) 
Spices and herbs - some great anti-inflammatory options: ginger, garlic, cinnamon

Sample Day of Eating to Decrease Inflammation 

In the morning sip on herbal or green tea and water

Breakfast 
Blueberry smoothie:
1/2 - 1 cup unsweetened almond or coconut milk (depending on thickness add water to thin it out) 
1/2 cup frozen blueberries
1 scoop protein powder (Pea protein and paleo protein + more available at Ravita)
1 tablespoon almond butter
1-2 cups spinach
Optional: For more antioxidant power try adding a greens powder (like Greens First) 

Lunch 
Chickpea salad: 
1 can chickpeas 
1 avocado 
1 1/2 teaspoon yellow mustard 
1 clove garlic, minced 
2 teaspoons minced fresh dill 
1/4 cup diced celery 
1/4 cup diced red bell pepper 
1 or 2 teaspoons lemon juice 
Pinch of sea salt and black pepper 
1 tablespoon roasted unsalted sunflower seeds (optional) 

Serve on lettuce wraps or sprouted bread with tomato! 
https://ohsheglows.com/2015/07/21/chickpea-salad/ - adapted from this recipe 

Dinner 
Salmon 
Broccoli 
Sweet potato baked in coconut oil 

Sometimes, simple is best - I love putting together different combos of vegetables, a source of protein, and a healthy carb for an easy and healthy dinner option! 

Snacks (if you’re hungry; try to limit snacking)
Apple with handful of walnuts 
Avocado mousse (avocado, cocoa powder, coconut cream, stevia, vanilla extract, cinnamon, nutmeg, sea salt) https://sugarfreelondoner.com/chocolate-avocado-mousse/
Celery with hummus (homemade is best!) 

+STAY HYDRATED 
Drink lots of water

Supplements for support (available at Ravita!): 
Anti-Inflammation - UltraInflamX Plus 360, Curcummatrix, Curcum-Evail, Inflavonoid, Inflavonoid IC, Greens First, ACES + Zinc  
Detox - Clear Change 10 Day Program, Ultra Clear Renew, AdvaClear 

Disclaimer - EveryBODY is different. What works for some, may not work for others. It’s important to listen to your body and its reaction when changing eating habits. 

Alison Smink, R.H.N. 


References: 
https://draxe.com/inflammation-at-the-root-of-most-diseases/
https://draxe.com/anti-inflammatory-foods/
https://www.hsonline.ca/managing-hs/nutrition/the-anti-inflammatory-diet.html
https://draxe.com/anti-inflammatory-diet-helped-reverse-chronic-health-conditions/
https://rootandrevel.com/what-is-an-anti-inflammatory-diet/

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