When your body feels a bit off it makes you wonder what is going on. I know this seems like a simple concept and truly it is, But what makes it so hard for people to realize something is wrong? When you are not feeling like yourself something is just not working.
In order for us as humans to evolve, we have to change or accept change. In my experience when I start to feel stagnant, stop thinking clearly, or even worse start to feel like poop. That is a RED LIGHT saying STOP! Of course, the yellow light flashes about 1,000 times before I even attempt to slow down. So when this occurs I like to do what I call a “reset”. I know, it doesn’t sound too exciting.
So what exactly is a reset? A reset to me is taking everything I have been doing and pretty much throwing it out the window. Now, for the most part, things are relatively the same. I still exercise, I still maintain a healthy diet, I still get 6-8 hours of sleep, and so on and so forth.
BUT, there are changes. Maybe I will change rest days, eat different foods, change the type of workout I am doing or maybe I will just walk for a week or two and cut out training altogether. Now, why do we do this? We are creatures of habit and our bodies become that way as well. Staying the same for the most part is so easy, changing sucks. Face it humans are stubborn, we don’t change unless something totally shakes our lives up and we have no choice. So what’s the answer? It could be an anti-inflammatory diet.
Before we start, what exactly is an anti-inflammatory diet and what does it do?
When your body recognizes anything foreign your immune system activates. When this happens the process of inflammation may occur.
Inflammation can wreak havoc on one’s body. Day after day inflammation can become your body’s worst enemy. This is where disease starts. Diseases that affect the body in the worst way – including diabetes, cancer, arthritis, heart disease, Alzheimer’s, and depression have all been linked to chronic inflammation.
The amazing news is that you can fight off inflammation! The answer is not at your local pharmacy, but your local grocery store. There have been many experiments and studies that show that food can fight inflammation. In short “food is life”. I know it sounds corny but it’s the truth.
By choosing the right anti-inflammatory foods, there is a good chance you will be able to lower your risk of illness. Keep eating in an inflammatory way and you can speed up the disease process.
Foods that Cause Inflammation:
- Sugar and high-fructose corn syrup.
- Vegetable and seed oils
- Artificial trans fats
- Processed meat.
- Excessive alcohol.
- Saturated Fats
- Trans Fats
- Omega 6 Fatty Acids
- Refined Carbohydrates.
- MSG
- Gluten
What inflammatory Foods do to the Body
Your diet is very crucial when it comes to being your best. No surprise that when you’re on an inflammation diet your body suffers. Many of the foods that are known to cause inflammation are associated with chronic illnesses such as cancer and heart disease. Choosing to eat unhealthy foods also contributes to weight gain, which In itself is a huge risk factor for inflammation. Although being overweight is not the sole factor of inflammation it can still very much contribute.
Anti-Inflammatory Foods
- Nuts
- Fruits (Berries in particular)
- Tomatoes
- Olive Oil
- Leafy Greens
- Salmon or Fatty Fish
- Avocadoes
- Flax Seeds
- Beets
- Ginger
- Garlic
- Quinoa
Benefits of an Anti-Inflammatory Diets
Changing over to an anti-inflammatory diet will do wonders for your body. Berries, leafy greens, and apples are high in natural antioxidants.
Nuts have been shown and associated with reduced markers of inflammation and a lower risk of diabetes and cardiovascular disease in recent studies.
To reduce inflammation be sure to aim for an overall healthy diet. If you’re having problems constructing a diet please feel free to contact me here. If you would like a general outline please see below.
Anti Inflammatory Diet Meal Plan
For those who are still confused, here is a sample meal plan. Add fats as needed.
Women:
Meal 1: 2-3 eggs, 1/2 cup berries
Mea; 2: 4-6 oz chicken breast, 1 large salad, or a cup of green vegetables
Meal 3: 4-6 oz salmon or steak ( if you are trying to lean out, I would stick to sirloin or 90/10 beef) 1 large salad or 1 cup green veggies
Meal 5: (Optional) 2-3 eggs, 1/2 cup quinoa, or 3-4 oz sweet potato.
Men:
Meal 1: 3-5 eggs, 1 cup berries
Mea; 2: 8-10 oz chicken breast, 1 large salad, or 2 cups of green vegetables
Meal 3: 8-10 oz salmon or steak ( if you are trying to lean out, I would stick to sirloin or 90/10 beef) 1 large salad or 2 cups green veggies
Meal 5: (Optional) 3-5 eggs, 1 cup quinoa, or 6-8 oz sweet potato.
Now, remember this diet is not set in and stone and you can make substitutes any time. If you like salmon over chicken, do that. If you like spinach instead of broccoli go for it. Switch your diet up as much as possible so you don’t get bored, BUT, if you are into boring you are one step ahead. This diet should be a breeze.
Anti Inflammatory Drinks that will help you feeling like Superman
Can’t always eat? Try getting an anti-inflammatory drink in. Here are a few drinks that will help you reduce inflammation.
Bone Broth
Not only is bone broth an anti-inflammatory drink, but it is also highly nutritious, helps heal the gut, and protects the joints.
Ginger Tea
Ginger is one of the most amazing spices in the world! You can be just as amazing if you start taking this wonderful spice. You can drink this tea either hot or cold. I always prefer tea warm. Warmer beverages tend to be more flavorful, so if you are craving a warm beverage ginger tea may be the way to go.
Tumeric Tea
Tumeric is a must! You can prepare this in many ways. I’m sure you have seen a ton of recipes for this super tea!
Here is my favorite one: Also known as moon milk:
- 1 Cup Milk of your Choice ( I use almond milk)
- 1/2 tsp cinnamon
- 1/2 tsp tumerica
- Pinch of ground nutmeg
I heat up the milk with all ingredients mixed in. You can do either heat it in a pan or microwave.
Spinach, Apple & Blueberry Smoothie
Anti-oxidants! You can’t lose with these bad boys in your anti-inflammatory drink. Here are some benefits of the 3 main ingredients in this shake!
Spinach:
- Vitamin C (Strengthen that immune system)
- Vitamin A (Protect your eyes)
- Folic Acid (Helps to prevent birth defects in babies)
- Calcium ( Build Healthy Bones)
Apple:
- Low Calories]
- High in Fiber
- Vitamin C
- Potassium
- Vitamin K
- Linked to Lower Risk of Diabetes
Blueberries:
- High in Antioxidants
- High in Fiber
- May Lower Blood Pressure
- May Help with Preventing Heart Disease
Convinced yet? I am! This is one of my faves and it should be one of yours too.
In Conclusion:
Like all diets, this diet works. Of course, this is goal dependant. If you are someone who wants to try something different or needs to get healthy then this diet is for sure an option. This diet is focused high on nutrients and keeping the body running like a well-oiled machine. TRY IT OUT and let me know how it goes!
Please feel free to reach out to me if you have any questions or concerns.
Be Safe –
