Anti-Inflammatory foods

Are there foods that can help control inflammation?  In our bodies we can have low-grade inflammation that can simmer along for years before raising its ugly head as cancer, diabetes, rheumatoid arthritis or even heart disease.  There are foods that can help fight this low grade inflammation as described in Tame the Flame of Inflammation.   

      1. Broccoli � not just broccoli but other vegetables in the cruciferous family � kale, Brussel sprouts, help lower inflammation.  The antioxidants in these foods seem to provide the benefits.  If you don�t like broccoli plain, add a cheese sauce, or put some in soups, on salads, in stir-fry dishes.  

      2.  Wheat berries and whole wheat � many people are shunning wheat and thus the benefits whole wheat can provide.  Wheat berries and whole wheat provide a polyphenol antioxidant that can lower inflammation.  Add some wheat berries to your cereal or salad.   

      3.  EVVO � not sure what EVVO is?  Extra Virgin Olive Oil which contains oleocanthal which has similar anti- inflammatory properties to ibuprofen but a much more natural way to get the anti-inflammatory benefit.  And add olives to your diet.     

      4.  Salmon� already known as a heart-healthy food and a brain food, salmon also offers eicosapentaenoic acid, which is an omega-3 fat with healthy benefits one being it is anti-inflammatory.   

      5.  Nuts � a handful of nuts a day is a healthy habit.  Brazil nuts provide offer a heart healthy fat, a good source of many vitamins and minerals and lowers inflammation.  Walnuts and flaxseed provide omega-3 fats which are also anti-inflammatory.   

      6. Yogurt � provides calcium, vitamin D and probiotics � all good for your health.  The bacteria in yogurt seems to help inhibit inflammation.  

      7.  Grapefruit � not the grapefruit diet but having some grapefruit in your diet offers flavonoid antioxidants which are anti-inflammatory.   

      8.  Spices: Turmeric, paprika� herbs and spices contribute essentially no calories but offer numerous health benefits.  It is the curcumin in turmeric, that offers anti-inflammatory benefits.  Paprika has capsaicin, a natural anti-inflammatory.  You can also get capsaicin from red peppers, cayenne pepper, garlic and ginger.    

      9.  Lentils � green black or brown lentils.  Or add peas and beans to your diet.  Try adding four servings a week to your diet to lower inflammation.   

     10. Mushrooms � add to salads, pizza. White button mushrooms, especially eaten raw, helped lower inflammation.

One may not be able to add all these foods to their diet, but try to add some each week.  
 

Sources:  Tame the Flame of Inflammation, 11 Food Dos and Don'ts to Tame Inflammation   Image source:  yogurt

How to feed your brain?

Wouldn�t it be nice if there was �brain food�?   Just eat a few foods and be smarter, more alert, improve your memory?  Well, apparently there are foods you can eat to improve your memory and learning.  A recent article in Environmental Nutrition, 5 Steps for Feeding Your Brain, lists a number of foods and steps to feed your brain.    

      1.   Foods rich in Phytonutrients � these aren�t vitamins or minerals but plant nutrients that have health benefits to plants and to us.  There are many phytonutrients, the one called flavonoids, are good for brain health.  These promote memory and learning.  Whole plant foods are better than processed so choose:

        a.       Citrus fruits � whole orange vs. orange juice, grapefruit, slices of lemon in ice water     
        b.      Broccoli � microwave it, steam it or eat it raw with lite Ranch dressing  
        c.       Soybeans   

      2.  Unrefined Carbs � have you ever heard people say, �Watch your carbs�?  Not sure what they are watching them for.  Yes, you should limit refined carbs, but unrefined carbs are great for your health and for your brain.  Refined carbs, like refined sugars, promote stress in the body so avoid foods with added sugars and refined white bread and white flour.  Choose instead whole grains, oatmeal, Cheerios, whole grain breads, whole grain crackers, Sun Chips.  Beans and legumes also promote brain health.  Unrefined carbs don�t spike your blood sugar levels but promote steady blood sugar which supports attention and memory.   

      3.   Omega-3�s� a good fat.   So much has been written about bad fats like saturated fats.  But there are good fats like Omega-3�s.  Good for you heart and good for your brain.  Seafood, salmon and tuna, supply 2 types of Omega-3�s, DHA and EPA � both brain food.  Another omega-3 is found in walntus and flaxseed.  Sprinkling some flaxseed on your cereal or in your smoothie is a good choice.  Avoiding saturated fats in not only good for your heart but also protects your brain.  Diets high in saturated fats are associated with mental decline.  

     4.  Fried foods are bad foods � many people are surprised by this. Many think fried chicken nuggets are healthy because they are made of chicken.  Not true.  Fried foods contain a substance called AGE that is linked to memory decline as we get older.  So cut back on fried foods.         

      5.   Healthy Weight � maintaining a normal weight is good for your heart, your brain and overall health.  Studies have linked obesity to less brain function as we get older.  Physical activity is linked with improved brain function so go for that swim, a walk or bike ride.

Brain Foods � to feed your brain enjoy some brain foods:

Apples, eggs, figs, green tea, pomegranate, salmon and tuna, strawberries and blueberries, walnuts

Source:  5 Steps for Feeding Your Brain, Image source: Brain food

I Have Let Go of Being Hard on Myself

DON'T SWEAT THE SMALL STUFF

Believe me this has been a lifetime learning journey and it feels really good to be in this place�peaceful existence, balance with life and self, and overall feeling of AWWW�Life is BETTER than Great!

I can remember being caught up in the stuff that really does not matter in the BIG scheme of life�the house looking just right, what people thought, oh my�my body is not quite there�is that fat on my butt�really???  How many times am I going to give myself the outer thigh pinch test for crying out loud.  Oh�I burned this, and that food presentation does not look perfect, oh�am I saying that just right,  am I doing this right, and, oh no�my diet was not clean today and I have just ruined everything�REALLY?  Enough of that crap already�whew�like I shared earlier�I am so glad to NOT be there anymore. 

We really can be our own worst enemy if we let ourselves.  Thoughts of �not good enough� swirling around in my head years ago are thankfully gone, praise God that is for certain.   As I reach almost 50, I have to say that I have let go of being hard on myself�I mean what the heck would be the point.  I do not need the acceptance or approval of others to be ME, although as I shared earlier, I know how that feels to be in that ugly place.  Also, coming from a position of fitness competition, and featured here and there, I admit, I felt pressure to look a certain way, be a certain way, always on guard to public scrutiny and needing to be THAT GIRL�always in shape�perfect as some say�but�even then and now�I was and am FAR from that YUCK word.  As I have shared many times�PERFECT DOES NOT EXIST except in fairy tales and photo shop�what a mind @%#& life can throw a person if you let it. 

Moving to the NOW Darla�I do not �Sweat the Small Stuff� and I will certainly leave a few dishes in the sink and not worry about the pillow arrangement on the sofa when family and friends come over�I mean are they coming to see my dishes or me�taking that pressure off myself for years now feels FABULOUS and I really enjoy the precious moments of Life.  Am I saying that I do not take pride in my home and self� of course not�I am NO piggy.   What I am saying is my priorities have changed and I have a happy lived in home.  When my time comes to leave this life, will my regrets be�I should have made sure the dishes were done all the time, the house was spotless, and all the streaks off the mirrors, work more�NO WAY�in fact, I do not want any regrets�I want my life to be full of meaningful moments with my family and friends, and helping people adapt healthy lives.  What does this have to do with maintaining a healthy ME?  Let me tell you�STRESS relief plays a big role in feeling great about who I am and life in general.

Not stressing over things that do not warrant attention and giving attention to those things worthy of my attention are important to living a healthy life in my book.  I am not going to bash myself for hours on end for eating a splurge meal for example and thinking that I have ruined my life and health.  I am living life for heaven�s sake.  One or two splurge meals are not going to make or break my fitness health bank as the old ME would have thought.  NOPE�not going to sustain my body on boiled fish and broccoli as a lifetime routine�YUCK �not realistic and truly not sustainable for a lifetime of healthy eating.  My body definitely needs all the variety that comes from a variety of healthy foods�and I LOVE food to taste good�did I mention the spicier the better:) 

Taking a deep breath each morning and being a thankful woman for my health, my hubby, family, this body,  home,  job, and so many other things that often  get taken for granted like the beauty all around me is what fills me with absolute happiness.  Am I saying that I do not take care of myself physically and through my healthy foods�now that would be ridiculous�I have not gone rebel on you and saying that this is not important.  I live an example of a healthy life through my fitness and nutrition and share that with you as much as I can. I would be a hypocrite and not even be able to represent myself as a trainer and motivator if I did not live a healthy lifestyle.

 I have relaxed so much with acceptance of whom I am, loving my body as it is with all the changes that come with the aging process,  and knowing what is important as I have shared before�Being the BEST version of ME given my genetics and medical issues.  Genetically, I would have to say that I have my father�s long, lean look, and I have had to work hard to put muscle on this body to add the curves that I like.  So, I will no longer be a slave to society�s view of what Darla should look like, and I have let that go for years now, and celebrate the fact that it feels so good to NOT be hard on myself.  What I will say about myself is that I am a dedicated woman when it comes to being a healthy person and take the time and effort to ensure that my body is exercised and fed healthy food on a consistent basis�but being over the top obsessed to the point that my life is negatively affected�NO WAY!  Life is about beautiful balance, health in the physical, nutritional, and I can�t stress enough how important it has been for me to really key into my emotional and spiritual life.  Talk about feeling carefree, and open to sharing my life and being REAL�that is what I am all about.  

IN YOUR FACE MOTIVATIONS 

Newly Added to the In My Kitchen Page!

Rosemary Crusted Grilled Salmon with Peppers

Me with My Fabulous Daughter Hope

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Have a FABULOUS weekend and upcoming week!

 

Stay Healthy!

Darla;)

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