Inflammation

It all starts with Inflammation.....    

Considering all disease starts with Inflammation it would be a good idea to learn which foods are anti-inflammatory and which foods cause inflammation. Stay away from pro-inflammatory foods, which accelerate the aging process. A simple rule of thumb is to consider the following: If it contains processed flour, and/or sugar or other sweetener, it will be pro-inflammatory. Sugary, starchy foods are poor choices and will not only pack on excess pounds, they will make you look older than your years.

Here are a few anti-inflammatory foods that you may already be eating. If you haven’t discovered them yet, expand your horizons and give them a try.

Brown Rice - filled with lots of fiber it goes with practically everything. It has an almost nutty taste. If your family won’t switch from white rice, try adding a little brown rice each time you make it. They will adjust. 

Legumes - beans! Black, pinto, chickpea and lentils are all delicious and filling. They are all have large amounts of fiber to give you that full feeling longer. There are endless possibilities in using legumes. Be creative.

Whole Grain - Look for the word “whole” when buying breads. If it says “wheat flour” or just “flour”, it is not whole grain. Once you get used to a hearty whole grain bread, you will never go back to plain white bread. Eat whole grains in a cooked cereal or salad also. 

Frozen Berries - Power up with polyphenols! Frozen berries are a great way to make sure you get some polyphenols in your anti inflammatory diet every day. Try adding a handful to your morning cereal (hot or cold) or start the day with a berry smoothie, blended with ice, orange juice, and Greek yogurt.

Omega 3 - This heart healthy oil is not that hard to come by. Chia Seeds are very high in Omega 3 fatty acids. Flax seed, kiwi seed, and walnuts are also high in Omega 3 (and my favorite source: Juice Plus Omega Blend)

Start adding one new anti-inflammatory food to your diet each week. Remember since ALL disease starts with inflammation, you will want to do all you can to reduce it or even stop it.  

Here is a Anti-Inflammatory salad made with Quinoa (Keen-wa), a whole grain very high in fiber:

Quinoa Salad

Ingredients 

3 - 4 cups cooked quinoa

1/2 cup red bell pepper (chopped) 

1/2 cup yellow bell pepper (chopped) 

1/4 cup kalamata olives (chopped) 

1/4 cup crumbled feta (optional)

1/4 cup fresh dill (chopped) 

1/4 cup red onion (chopped) 

1/4 cup celery (chopped) 

1 tablespoon lemon juice 

1 teaspoon extra virgin olive oil 

1 garlic clove (finely minced) 

1/2 teaspoon pepper 

1/2 teaspoon sea salt

Directions 

1. Prepare quinoa according to package directions. (*Tip instead of preparing it with water, add 1/2 the amount of water and replace the other 1/2 with chicken or vegetable broth. Then you do not have to add salt at the end.)

2. Allow quinoa to cool to room temperature before you add any vegetables.

3. Add the chopped bell peppers, olives, feta cheese, dill, red onion, celery, lemon juice, olive oil, garlic clove and pepper.

4. Mix well. Add salt to taste. Enjoy.

Try experimenting with different kinds of vegetables or add more to the mix.