The immune system attacks foreign matter in the body in the form of inflammation to protect your health, but constant, daily inflammation is the precursor to disease. Alzheimer’s, asthma, autoimmune disease, cancer, depression, diabetes, fatigue, heart disease, irritable bowel disease, Crohn’s disease, moodiness and rheumatoid arthritis are all linked to excess inflammation in the body.
Pain relief can be as easy as opening up your refrigerator or visiting the produce section of your local grocery store. By making slight shifts in your dietary habits you can greatly improve your mood and the quality of your life.
INCLUDE THESE ANTI-INFLAMMATORY FRESH FOODS INTO YOUR LIFESTYLE:
- GREEN LEAFY VEGETABLES – spinach, kale, collard greens, bok choy
- NUTS – almonds and walnuts
- FRUITS – strawberries, blueberries, tart cherries, oranges and pineapples
- CHIA SEEDS
- COCONUT OIL
- OLIVE OIL
- WHOLE GRAINS
- GARLIC AND ONIONS
- FATTY FISH – *salmon, mackerel, tuna, and sardines
ADD THESE ANTI-INFLAMMATORY HERBS TO YOUR DIET WHENEVER POSSIBLE:
- TURMERIC – 3-4 inches of fresh turmeric root or 1 T turmeric powder
- CILANTRO – 1 bunch (1-2 Cups)
- PARSLEY – 1 bunch (1-2 Cups)
- GINGER – 3-4 inches fresh ginger root or 1 T raw ginger powder
- BASIL – 1/4 Cup fresh basil
- OREGANO – 1 T fresh oregano
- CINNAMON – 1-2 tsp cinnamon powder
- CLOVES – 1 tsp ground cloves
- DILL – 1 bunch (1-2 Cups)
- SAGE – 1-2 tsp (1-2 Cups)
- ARUGULA – 3-4 Cups fresh arugula
- ALLSPICE – 1-2 tsp fresh allspice
- FENUGREEK – 1-2 tsp ground fenugreek
- MINT – 1/4-1/2 Cup fresh mint
- ROSEMARY – 1-2 tsp fresh rosemary
AVOID THESE INFLAMMATORY FOODS:
Snacks and other processed foods, diet and sugar laden beverages should be avoided.
Refined sugar, white breads and pastries, burgers and steaks, and processed meats such as sausage and hot dogs, as well as margarine and shortenings should all be avoided. Fried foods, such as french fries should be eliminated from your diet.
Do not focus on placing restrictions on your diet, but rather focus on enhancing your diet and improving your health while eating anti-inflammatory foods.
Maintain a diet of whole foods, seeds, whole grains and beans by shopping along the perimeter of the grocery store where real food is displayed for purchase. Shopping the interior rows of the grocery store leads to temptation to purchase refined, processed, unhealthy and inflammatory foods.
Jump start your anti-inflammatory diet by treating yourself to this fresh smoothie….
– 1 cup berries of your choice (such as blueberries, strawberries)
– 1 compressed cup of leafy greens of your choice (such as kale, spinach)
– 2 inch piece of ginger
– 1 tablespoon unrefined coconut oil
– 1 teaspoon, or more, of fresh chia seeds
– Green tea (make a cup of green tea as you normally would)
– A little bit of brown rice syrup to sweeten
Put all ingredients in a blender (add green tea according to your desired consistency). Drink immediately to enjoy the most nutritional benefits.
*Please be advised that the FDA has approved GMO (genetically modified organisms) salmon. Labels stating that the salmon has been genetically modified are not required by law. Genetically modified salmon has not been proven to be safe and is unnecessary. Select your fish wisely.
Kate Celesta Corallo, CN, RYT 500
The Kate Effect
Yoga, VBarre, Barre Conditioning
Meditation & Life Coach