Hello Yummy Food, Goodbye Inflammation
How to pack your diet with inflammation-fighting foods- Plus a delicious smoothie recipe to boost your daily intake of antioxidant -rich ingredients.
It's true, food can fight inflammation! I experienced this firsthand when I was struggling with chronic joint pain a few months ago. I also see this a lot in my practice. Clients who experience weight loss resistance and chronic fatigue notice improvements after just a few months of eating more anti-inflammatory foods!
All of these successes have gotten me excited about sharing these tips, tricks and recipes with you!
Anti-inflammatory foods list:
To start, I suggest printing this list and placing it on your fridge. If there are any foods you absolutely don't like, then cross them off. Make your list realistic. But try to be open minded as well. Think about what you will gain from adding these foods to your diet... more energy, less pain, better mood, weight loss...
Wild-caught salmon or sardines (aim for 1-2 servings per week)
Extra virgin olive oil, first cold pressed (aim for 2 Tbsp per day)
Broccoli (aim for at least 2 servings per week)
Pomegranate juice (aim for 2oz per day)
Walnuts (aim for 2 Tbsp most days)
Berries: strawberries, raspberries, blueberries, blackberries, acai (aim for 1 cup per day)
Green tea/matcha powder (aim for 1 cup per day)
Organic Kale, spinach and/or collard greens (aim for 1-2 cups per day)
Ginger: fresh, frozen cubes or powdered form
Dark chocolate and Cocoa (70% cocoa or higher)
Organic Bone Broth (consider drinking 1 cup per day)
*This is not a complete list of anti-inflammatory foods, however they are ones used frequently in my home and at my practice! I used inspiration from Aviva Romm and materials from the Institute of Functional Medicine as well as the Next Level Functional Nutrition course.
Make these foods part of your routine:
It's what you eat everyday that makes a difference. Setting up healthy habits is key for success.
Purchase wild-caught salmon every week at the grocery store and prepare it for dinner once a week. (You can find this in the freezer section if it's not available fresh). If you can't stand fish, that's ok! I suggest looking into an Omega-3 supplement.
If you dine out often, seek out menu items that include a lot of vegetables. My eyes head straight to the salad and entree sections. I look for a lean protein surrounded by colorful vegetables, perfection!
Swap out a cup of coffee for a matcha green tea beverage (see my matcha smoothie recipe below for inspiration)!
On most days of the week, choose to eat a big salad for lunch or dinner. Dress it with 1-2 Tbsp of extra virgin olive oil and vinegar. There is no better way to full your tummy with vitamins, minerals, antioxidants and phytochemicals.
Purchase broccoli at the grocery store every week and steam it for dinner. Steamed broccoli is also great for leftovers, toss into your scrambled eggs at breakfast or add it to your salad at lunch.
Incorporate a smoothie into your daily routine. Smoothies are a great breakfast or snack option, see my recipe below.
Snack on dark chocolate, it's a great afternoon pick up! Pair it with almond butter for a unique flavor combination.
Start your day with a cup of warm bone broth. It's a wonderful ritual that's soothing to your gut.
Meal prep ginger shots that you can enjoy throughout the week. Recipe here: https://greensmoothiegourmet.com/ginger-lemon-shots-blender-recipe/ Or if you're short on time, purchase ginger shots from the store.
Smoothies for the win
I always start my day with some sort of protein to help stabilize my blood sugar. Lately I've been enjoying a cup of protein-rich bone broth or some scrambled eggs. Then I am ready for my smoothie!
Matcha Pineapple Smoothie
Makes 1 serving
Blend together:
2oz Pomegranate juice
1/3 cup frozen pineapple
1/2 cup organic frozen strawberries
1 handful organic spinach/kale/collards
2 Tbsp walnuts
1-2 Tbsp fresh chopped ginger
1/2 tsp matcha powder
1/2 cup water, or more as needed
Ice if desired
Staying motivation
It's normal to feel discouraged if you've been suffering from symptoms of chronic inflammation. Starting something new might feel overwhelming. I put these tips together because they've been really helpful for myself and my clients.
Instead of focusing on what you have to stop eating, think about what you can ADD into your diet.
Add just one anti-inflammatory food into your diet each week.
Journal about your symptoms and notice how you feel over time.
Keep it simple. You don't have to spend hours in the kitchen preparing fancy recipes to incorporate these foods.
Understand that it can take months to notice a big difference in how you feel, so don't give up!
Your journey looks promising
In addition to eating more of these foods, there are other lifestyle factors that can play a part in your inflammation. Health is a journey that constantly keeps you on your toes. My goal is to continue sharing solutions that have worked for myself as well as our clients! We look forward to working with those of you who wish for more guidance. Please book a clarity call to get started.
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