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

Small Changes for a Healthier You

   So many people think they have to make huge changes in their diet and lifestyle to be healthier.   Others think they have to give up all the �good� food they eat to be healthier or they have to join a gym to get exercise.  But small changes can lead to big benefits to your health.  Jo-Ann Heslin is a registered dietitian who focuses on making small changes to a better you.  I have used some of her suggestions and added my own.  So what SMALL CHANGES can you make for a healthier you? 

1.  Sit Less, Move More �   Many studies have found that many Americans don�t necessarily eat too much but they move too little.

•  Less TV and more movement �  if you are watching TV, get up during every commercial and move around your home.   Cut back on how much TV you watch
•  Walk more � going to the gym is great but a walk around your neighborhood is also healthy.  Start with 15 minutes and work up to a 30 minute walk each day.   
•   Heslin notes that  21 minutes of walking equates to 2100 steps and can burn 150 calories.   

2.         Eat a handful of nuts each day.   We always have nuts in our pantry � mixed nuts, walnuts, peanuts.   Walnuts are especially good as they are anti-inflammatory and provide the good fat, omega-3�s which are a heart healthy fat.   Just an ounce a day can reduce your risk of cancer, heart disease and type 2 diabetes. 
3.       Eat a Rainbow of Fruits and Veggies Each Day � the rule is 5 A DAY, but more than 5 servings of fruits and veggies reaps even more health benefits.  Fruits and vegetables are not only loaded with vitamins, minerals and fiber but also antioxidants.  Different colors of fruits and vegetables have different antioxidants so varying the color and having a rainbow of  colors every day is good for your health.  (Read more about the health benefits of 5 A Day at:  5 A Day)  
4.       Whole Grains Every Day � So many American diets have little to no whole grains.   Skip the white bread, the white hamburger buns, and choose whole grain breads and cereals.  (Read more about whole grains at:  Are You Eating Whole Grains?)  
5.       Eat Potassium Rich foods � there is so much focus on cutting back on sodium and that is a good thing.  However, we should also focus on eating more foods rich in potassium.  While sodium is linked to raising our blood pressure, potassium helps lower blood pressure.  Potassium rich foods include:  potatoes, oranges, tomatoes, bananas, milk, yogurt, avocados and dark green leafy vegetables like spinach.  
6.        More fish � fish is brain food and helps your memory and your reasoning skills.  Fish is also rich in omega-3�s the heart healthy fat.  Add some fish, baked or broiled, to your diet at least once a week.
So, what small changes can you make in your diet and lifestyle this week?  Small changes can add up to a healthier you.

Sources:  Live Better  Image Source:  Healthy Eating