It can be difficult to keep track of all the different diets and nutritional advice today. When evaluating nutritional needs, it is vital to take note of the following: amount of daily exercise, sedentary or active hours during the day while at work as well as at home, family history of illness and disease, food allergies or sensitivities, etc. There is not necessarily a diet that fits EVERY person's lifestyle because of the wide range of needs. There is so much advice out there. What sources should be trusted? This is a good article from the Mayo Clinic on various diet fads: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062
For those that have a personal or family history of inflammation, there are foods that research shows are linked to a decrease in inflammation. Consult your doctor as well as registered dietician when making diet changes and review the sources listed at the bottom of this article.
Anti-inflammatory foods to add (unless food allergies/sensitivities are present):
Blueberries, cherries, raspberries, blackberries, strawberries, lemon
Celery, spinach, collards, kale, broccoli, cabbage, cucumber
Olive oil, balsamic vinegar, apple cider vinegar
Honey
Fatty fish
Herbs and spices (like basil, rosemary, oregano, cloves, ginger, turmeric)
Oatmeal
Bone broth
Supplements (vitamin C, alpha-lipoid acid, glutathione, glutamine, fish oil - Check ingredients in the supplements, more often than not, it is best to find the above in foods or with limited added ingredients)
Foods to avoid/limit when eating to limit inflammation:
Added sugars (soda/pop, juice, cookies, etc)
Fruits that are really high in sugar
Processed foods (especially refined carbohydrates)
Fried foods
Alcohol
Gluten
Nightshades
Beef and pork
Allergy/sensitivities to any of the above foods (so foods that are typically positive might cause a reaction and/or inflammation)
* Please note the above list of anti-inflammatory foods is meant as a starting point, there are plenty of other anti-inflammatory foods . A varied diet is healthy so if inflammation is not a problem for you then perhaps eliminating nightshades or gluten is not necessary. Limiting added sugars, processed and fried foods and alcohol is recommended as they have a negative effect on the body. *
Sample meal plan for the day
(Amounts/measurements dependent on daily caloric needs)
Breakfast (5 am):
- Oatmeal with blueberries and a few walnuts
- Tumeric coconut milk latte (with cloves)
- Supplements (vitamin C, ginger, alpha-lipoid acid, glutathione, glutamine, glycine)
Second breakfast (8 am):
- Raspberry smoothie (with spinach, tablespoon of chia, flax and/or hemp seeds, coconut water, frozen raspberries and strawberries, 1-2 leaves of basil, 1/3 cup of organic bone broth)
Elevenses (obviously 11 am ):
- Kiwi
- Matcha tea with cloves
Lunch (1:30 pm):
- Grilled tuna (with half teaspoon of olive oil, lemon) with a side of sautéed red cabbage, onion and apple (I like this recipe: http://recipes.beewild.buzz/honey-braised-red-cabbage/ but take out the butter to ensure it's anti-inflammatory)
Supper (4:30 pm):
- Pecan kale salad with roasted pumpkin seeds, avocado, celery, cucumber, broccoli and blackberries with a homemade salad dressing (extra virgin olive oil, balsamic vinegar, honey)
Snack (7:30 pm):
-1/2 banana with 500 ml or two cups of mineral water (I like #pellegrino) with a teaspoon of apple cider vinegar and a slice of lemon
“Do you have a change in mind for your diet? Whether you prefer eating in or out as well as want to make small or huge changes - there’s a personalized and healthy way of adjusting your eating habits that will help you meet your goals.
What are your favourite anti-inflammatory foods? Comment below if you have any recommendations for what has worked for you! Feel free to contact us if you'd like to make a small or big move towards a healthier lifestyle.
Sources:
Bakker GC, van Erk MJ, Pellis L, et al. (2010) An antiinflammatory dietary mix modulates inflammation and oxidative and metabolic stress in overweight men: a nutrigenomics approach. Am J Clin Nutr 91, 1044–1059. https://doi.org/10.3945/ajcn.2009.28822
Karlsen A, Retterstol L, Laake P, et al. (2007) Anthocyanins inhibit nuclear factor-κB activation in monocytes and reduce plasma concentrations of pro-inflammatory mediators in healthy adults. J Nutr 137, 1951–1954.
Edirisinghe I, Banaszewski K, Cappozzo J, et al. (2011) Strawberry anthocyanin and its association with postprandial inflammation and insulin. Br J Nutr 106, 913–922.
Calder PC, Ahluwalia N, Brouns F, et al. (2011) Dietary factors and low-grade inflammation in relation to overweight and obesity. Br J Nutr 106, S1–S78.
Calder PC, Albers R, Antoine JM, et al. (2009) Inflammatory disease processes and interactions with nutrition. Br J Nutr 101, 1–45.
Serino M, Luche E, Gres S, et al. (2012) Metabolic adaptation to a high-fat diet is associated with a change in the gut microbiota. Gut 61, 543–553.
Belkaid Y & Hand TW (2014) Role of the microbiota in immunity and inflammation. Cell 157, 121–141.