"It is choice-not chance-that determines your destiny"
-Jean Nidetch
Website: Can you have too much of a good thing? http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/are-fortified-foods-good-for-you/?sssdmh=dm17.487732&esrc=nwfitdailytip113010&email=2686729334
As I sit here watching Home Alone 2 (I LOVE CHRISTMAS) with ice on my knee I am thinking about how much I hate inflammation! Although inflammation is a healthy response to injury or illness, in excess it has been linked to nasty things such as cancer, heart disease, diabetes, and days on the couch missing out on work-outs...
Many lifestyle factors are associated with inflammation such as lack of/excessive exercise, being overweight, stress, smoking, and diet. Foods highly processed actually cause a buildup of inflammation and lack antioxidants that are proven to fight this nasty symptom. So trade out some refined, processed foods for ones that actually prevent and reduce inflammation!
1. Salmon-fresh fish such as salmon is high in omega-3 and great on salads, cooked in lemon juice or eaten plain
2. Walnuts-also a great source of omega-3 and counter some of the processes that lead to heart disease. Toss them up with spinach and strawberries or toast them with cinnamon and honey.
3. Onions-Ever heard of quercetin? Probably not, but this antioxidant inhibits enzymes that can cause inflammation. If you aren't fond of onions try apples, broccoli, red wine, red grapes or tea for this powerful quercetin.
4. Blueberries-all you need to know is blueberries are true antioxidant powerhouses. They boost immunity and protect your body. Make a smoothie with bananas and milk or serve up a fruit salad complete with all your yummy berry options.
5. Sweet potatoes-Truly one of my favorite foods so it's lucky that they are such a powerful option! The carotenoids in sweet potatoes also boost immunity and minimize inflammation. My serving of choice is mashed with ginger and cinnamon...mmmm!!
6. Spinach-Contains both carotenoids and vitamin-e...both of which boost immunity and prevent inflammation. A good old spinach salad is great alongside most any meal.
7. Garlic-Not only does it add fantastic flavor, garlic is rich in ill sulfur compounds. Meaning it is a potent anti-inflammatory agent. Throw it on salmon for a double whammy.
8. Pineapple-I forget about pineapple but I truly love this fruit! It is a source of antioxidant vitamin c and has enzymes that decrease inflammation. Try marinating fish in pineapple juice or toss into a fruit salad
9. Ginger-This spice blocks an enzyme that produces inflammation. Great on meats, in soups and added to hot teas.
10. Cocoa-Yes, this winter season you can feel good about drinking a nice cup of warm cocoa! Don't mistake this as an excuse to eat a huge candy bar every day but cocoa does have flavanols which reduce inflammation.
Food is great, but when pain hits don't forget the RICE!
Megan
No comments:
Post a Comment