Anti Inflamatory
Try this tossed with cooked soba noodles or drizzled
over seared salmon.
Ingredients
SERVINGS: MAKES ABOUT 1 CUP
⅓ cup unseasoned rice vinegar
¼ cup mirin
¼ cup vegetable oil
2 tablespoons finely grated carrot
2 tablespoons white miso
1 tablespoon finely grated peeled ginger
2 teaspoons finely grated peeled turmeric or ½ teaspoon ground turmeric
1 teaspoon toasted sesame oil
Dominican-Style Yellow Rice
1/4 cup vegetable oil
1/2 medium red onion, chopped
1/2 red or green bell pepper, chopped
1 celery stalk, chopped
2 scallions, white and light-green parts only, sliced 1/2" thick on a diagonal
2 garlic cloves, finely chopped
1 bay leaf
1 teaspoon cumin seeds
1 teaspoon ground turmeric
1/4 teaspoon cayenne pepper
1 cup long-grain rice (such as Texmati)
2 cups low-sodium chicken broth
1/2 teaspoon kosher salt
2 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh flat-leaf parsley
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See Aime's grocery list from the healthy apple.com- http://thehealthyapple.com/anti-inflammatory-grocery-guide/
Ginger: Historically, ginger has been known to help with gastro-intestinal distress- such as gas, and also aides in digestion- Often part of folk medicine. Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. (Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72)
Include plenty of these anti-inflammatory foods in your diet:
tomatoes.
olive oil.
green leafy vegetables, such as spinach, kale, and collards.
nuts like almonds and walnuts.
fatty fish like salmon, mackerel, tuna, and sardines.
fruits such as strawberries, blueberries, cherries, and oranges.
from:
1. Green Leafy Vegetables
2. Bok Choy
3. Celery
4. Beets
5. Broccoli
6. Blueberries
7. Pineapple
8. Salmon
9. Bone broth
10. Walnuts
11. Coconut oil
12. Chia seeds
13. Flaxseeds
14. Turmeric
15. Ginger
From the article: 5 Foods That Lower Inflammation + Fight Spring Allergies
the article suggests- I have this- It makes Spring miserable
Kale
Strawberries
Tumeric
Boccoli
Green Tea
I will be finding recipes for these foods
From looking at all the recipes below. See links. I am going to make yellow rice with sautéed Kale, black beans, and onions topped with a grilled chicken breast and topped with the yogurt dressing found with the Salmon recipe- will use kale and turmeric from above.
½ cup plain Greek yogurt
1 small garlic clove, grated
1 tablespoon finely grated lemon zest
1 tablespoon fresh lemon juice
1 cucumber, peeled, thinly sliced
Fine sea salt, freshly ground black pepper
Mix in a bowl and chill.
Cabbage-and-Kale Slaw with Toasted Yeast Dressing
From:
http://www.foodandwine.com/slideshows/kale
2/3 cup plus 1 tablespoon nutritional yeast flakes- I don't know if I will be able to find this.
1 garlic clove, thinly sliced
1 tablespoon plus 1/2 teaspoon apple cider vinegar
2 teaspoons fresh lemon juice
1/3 cup water
1/4 cup grapeseed oil
1/4 cup extra-virgin olive oil
Fine sea salt
1/2 medium green cabbage, cored and very thinly sliced (12 cups)
1 medium bunch of Tuscan kale, stems discarded, leaves very thinly sliced (4 1/2 cups)
Salmon with cucumber yogurt sauce and carrot salad
http://www.bonappetit.com/recipe/salmon-with-cucumber-yogurt-sauce-and-carrot-salad
Red Curry (used 2t numeric) - suggests fish
http://www.bonappetit.com/recipe/weeknight-red-curry
Ingredients
SERVINGS: 4
2 tablespoons olive oil
1 small onion, thinly sliced
1 garlic clove, peeled, crushed
1 cup basmati rice
1 teaspoon ground turmeric
1½ cups low-sodium chicken broth
½ cup pomegranate seeds
3 scallions, thinly sliced
¼ teaspoon Aleppo pepper _ I'm not sure what this is...
Kosher salt and freshly ground black pepper
Signs of Inflamation
Temperature regulation issues
Fever
Loss of mobility
Stiffness
Joint Pain
High Blood Pressure
Weight gain
Fatigue/Headaches
Loss of Appetite
Muscle pain
Swelling
Which can lead to:
Hypertension/Stroke/Thyroid Cancer/Rheumatoid Arthritis/Obesity/Heart Disease/ATHEROSCLEROSIS (hardening of the arteries)/
Kidney health falters
Bronchitis
Diarrhea
Dermatitis
Ulcers
Tonsilitis
Asthma
Acne
IBS/Diabetes/
GERD-The intense burn that comes along with acid reflux can lead to health issues, from ulcers to esophageal cancer, but you can stop it in its tracks by changing your diet. Cutting down on foods that trigger inflammation, like dairy and wheat, can often help reduce your GERD symptoms.
Tooth Decay/Hair Loss/Depression
inflammatory
Foods that inflame
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
Foods that cause inflammation:
potatoes
corn
sugar
saturated fats:
Trans fats: oils such corn, safflower, sunflower, grape seed, soy, peanut, and vegetable; mayonnaise
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Keep stomach healthy:
www.eatthis.com/stop-belly-bloat-fast
Metabolism tea: Boil 1/2 grated ginger with 1 cup of water and pour into a cup with your favorite tea bag.
Take a bath with Epsom salt: 2 C epsom salt with pull excess water out of your body. To avoid dehydration, take only 1 salt bath a week.
Eat a Banana: bananas are packed with potassium which helps to regulated fluid balance to flatten belly bloat. Full of magnesium- which helps with protein synthesis, which in turn increases lean muscle mass, helps boost lipolysis- a process by which your body releases fat from its stores. Potassium helps your muscles recover. B's contain b9-folate, a nutrient that may fight depression; Tryptophan- a precursor for serotonin, which helps treat anxiety and insomnia- such as fatigue, irritability, agitation, anger, and aggression. Helps sleep better. Bananas have 12 mg of choline, a fat-blasting B vitamin that ats directly on the genes that cause fat storage in the adds. It can also be found in lean meats, seafood, and collard greens - a breakfast of sweet potatoes and eggs is part of the Zero Belly Diet. It helps keep blood level stable. B's contain B6 which helps with heart health, immune health, digestive health, and nervous system function.
Veggies that Belly Bloat: White onions, artichokes, corn, brocolli, kale cauliflower, kale, raw spinach, and button mushrooms.
Eat lots of Cilantro: it contains linalool and geranyl acetate- which are found in many over the counter medication to relax digestive muscles and alleviate an overactive gut.
Dark chocolate: must have at least 70% or more of cacao- when cocoa reaches you belly's digestive juices and enzymes, it is feasted on by your belly's good gut bugs, which ferment it into anti-inflammatory compounds, thus, you lose belly bloat.
Eat small meals every 3 to 4 hours- it keeps the metabolism burning and avoids crashes.
Eat slowly so you don't gulp air.
Drink lemon water - a natural diuretic.
Only drink water or tea
Stay away from greasy foods: causes an inflammatory response.
Alcohol can directly damage the digestive tract and disturb the good bacteria in your gut.
Ginger tea: ginger traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote gloat-causing inflammation.Chai- with a blend of cinnamon, cardamom, cloves, and ginger - is also good, but not as good as ginger teas.
Cut out Dairy
add a probiotic
Eat dinner early: make sure that you have at least 12 hours between your last meal in the evening and breakfast the next morning - this will give your digestive system time to recover, and deflate you belly quickly.
Start the day with protein: eggs or protein powder
dandelion greens are a great diuretic.
Eat Honeydew, Pineapple, and papayas: honeydew is a diuretic; pineapples and papayas contain enzymes that aid digestion and break down proteins that cause bloat.
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Ways to Lose Weight
Up the fiber
Retrain your taste buds
Stop counting calories
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Turmeric
Cayenne
Ginger
Cinnamon
Cloves
Sage
Rosemary
from https://blog.bulletproof.com/best-anti-inflammatory-herbs-and-spices/
https://draxe.com/anti-inflammatory-foods/