WHAT TO EAT ON THE ANTI-INFLAMMATION DIET

WHAT TO EAT ON THE ANTI-INFLAMMATION DIET

You see “The Anti-Inflammatory Diet” everywhere you swipe, on every feed you scroll up on, whether it’s on Instagram, Pinterest, Facebook or your favorite blog.

But…
 

  • Do you have a good grasp on what the diet is?
  • How it can help you lose weight and feel more energized?
  • How you can start it?
  •  

    After all, you can read every article known to Google, but if you don’t apply what you read, you won’t make real dietary changes, feel better about your body and your diet will always start “tomorrow.”

    The good news is, that unlike trending diets, anti-inflammatory diets help fight a scientifically proven precursor to several diseases, which is chronic inflammation.

    Let me preface the post by saying that the diet is absolutely freakin’ delicious, and you’ll be happy to know that it includes the byproducts of your two favorite beans, the cocoa and coffee bean!

    Nibbling on your favorite brand of dark chocolate and sipping on a medium roast blend is totally “A-Okay” on the anti-inflammatory diet.

    All in favor? Say yes!

     

    What is Inflammation?

     

    It is your body’s attempt to protect and heal itself.

    Inflammation is an immune response triggered when your body detects a “threat,” such as:
     

  • Damaged [pre-cancerous] cells
  • Physical injury
  • Threatening pathogens [bacteria, viruses, etc.]
  • Allergens
  •  

    Acute inflammation is a biological response to remove something from harming your body and health, and is an integral part of healing and staying healthy.

    But sometimes inflammation continues after the original threat has been resolved, or is activated even when a threat is not present, which can last several months or years!

     

    Chronic Inflammation is a Silent Killer

     

    Research has shown that chronic inflammation is an underlying factor in most diseases, and has even recently been identified as playing a leading role in the development of depression.

    Chronic inflammation affects your cells, tissues and plays a major role in obesity and is often suspected when you’re not losing weight, despite an exercise regimen.

    Autoimmune diseases are inflammation-induced and occur when the patient’s body identifies its own tissue as a threat and mounts a continual attack on itself.

    An Anti-inflammatory diet is recommended complementary to treatment for patients who suffer from autoimmune disease and high levels of chronic inflammation:
     

  • Rheumatoid Arthritis
  • Multiple Sclerosis
  • Type I Diabetes
  • Crohn’s Disease
  • Psoriasis
  • Lupus
  •  

    An anti-inflammatory diet isn’t just for people who suffer from autoimmune diseases, it can help anyone reduce chances of cancer, specifically colorectal cancer and breast cancer.

     

    Signs You Have Chronic Inflammation

     

    If you want to be healthy today, if you want to be healthy for decades to come, you need to be aware of the signs of chronic inflammation.

    So that you are aware, the 5 common symptoms of chronic inflammation are:
     

  • Your Body Hurts — especially in the joints.
  • You Feel Exhausted — almost all the time, despite getting enough sleep.
  • You Get Skin Rashes — such as eczema.
  • Your Digestive Health is Poor — and suffer from frequent abdominal pain, constipation, etc.
  • You are Fat – inflammation is closely related to obesity.
  •  
    Overall, the main symptom of chronic inflammation is feeling “sick and tired.”

     

    Being Fat = Being Inflamed

     

    Chronic inflammation and stubborn fat go together like, peanut butter and jelly.

    There is direct link between being overweight and being inflamed. Inflammation guru, Dr. Mark Hyman, even goes so far to say:

    Interestingly enough, fat cells – or adipocytes – send chemical signals to your immune system as they would if they were under attack by a foreign threat, even when they are not.

    This leads to a constant stream of “false signals” activating the inflammation, leading to chronic inflammation.

    The more fat cells you have, and the more you “feed” your current fat cells excess energy [by overeating and eating an unbalanced diet] and the worse the inflammation becomes.

     

    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?

     

    You don’t go out shopping one day and “get diabetes” or “become obese.”

    Disease doesn’t happen overnight, for example heart disease takes ten years to surface. Most chronic diseases happen over extended periods of time due to habitual choices.

    That said, the most current scientific research shows that your gut health is the number one indicator of your levels of inflammation. Poor gut health is a leading indication of chronic inflammation levels.

    Not coincidentally, your gut health is directly tied to the foods that you eat.

    When you eat an array of anti-inflammatory foods, you promote gut health, eliminate fluid retention and excess swelling, and reduce dangerous levels of inflammation.

     

    You Have a Choice: To Be Inflamed? or To Not Be Inflamed?

     

    Chronic inflammation levels can be reduced in as little as a week!

    All you have to do is pick and choose which of the foods you most enjoy from the following list and start to increase them into your diet.

    All of the foods below have anti-inflammatory and antioxidant rich properties that will help reduce inflammation reduce your chances of cancer, heart disease, and several other diseases.

    Mixing these foods and creating your own unique anti-inflammatory diet will:

  • Reduce your levels of chronic inflammation
  • Improve your gut health
  • Reduce fluid retention/swelling
  •  
    In as little as a week, you can be on your way to having more energy, and nearly eliminating your swollenness and bloat.

     

    25 Foods that Fight Inflammation:

     

    01. Dark chocolate
    02. Cabbage family vegetables
           a. Kale
           b. Spinach
           c. Brussel Sprouts
           d. Broccoli
    03. Blackberries
    04. Blueberries
    05. Raspberries
    06. Avocado
    07. Coconut
    08. Olives
    09. Extra-Virgin Olive Oil
    10. Coconut Oil
    11. Red Grapes
    12. Salmon
    13. Trout
    14. Shrimp
    15. Almonds
    16. Pistachios
    17. Lentils
    18. Beans
    19. Quinoa
    20. Brown Rice
    21. Steel Cut Oats
    22. Greek Yogurt
    23. Honey
    24. Cinnamon
    25. Spices

    But… If you suffer from a food or gluten sensitivity, you must avoid it at all costs.
     

    What can you drink to reduce inflammation?

     
    01. Water
    02. Green Tea
    03. Red Wine (in moderation, which means 1 serving per day for women, and 2 for men)

    You can complement your anti-inflammation mission with the following vitamins, that will boost your antioxidant intake:
     

  • Vitamin C → my favorite brand for this is HERE
  • Vitamin E → my favorite brand for this is HERE
  • Selenium → my favorite brand for this is HERE
  •  

    Anti-Inflammatory Jumpstart:

     

    You can start an anti-inflammatory diet anytime, but if you wish to start over the weekend, here’s an example of a two-day weekend anti-inflammatory diet jumpstart:

    Saturday:

    • Breakfast — A cup of blackberries over steel cut oats with a teaspoon of honey and dash of cinnamon.
    • Lunch — Berry Smoothie with a citrus salad and blue cheese crumbles.
    • Dinner — Salmon with lentils and steamed bokchoy.

    Sunday:

    • Breakfast — A cup of mixed berries over your favorite Greek yogurt.
    • Lunch — Trout over a bed of leafy greens and sliced avocado with a drizzle of olive oil and spices.
    • Dinner — Brown rice risotto with squash and grilled shrimp on top.

     

    The Takeaway: Food Is Medicine

     

    Disease doesn’t happen overnight.

    You have control over the foods that you put in your body. Limit refined sugars, processed meats and don’t overdose on carbs.

    Use food as a powerful means to prevent chronic inflammation by eating foods rich in antioxidants, and also to decrease current levels of chronic inflammation.

    And never forget, that food is nature’s medicine

    Do you agree?

     
    Love and Health,

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