Tips by Terri Turner, IFBB Figure Pro, Nutritionist and Trainer

www.territurnerfitness.com

Control Inflammation with Better Food Choices

Megan Clontz - Monday, October 08, 2012

Anti-Inflammatory Diet & Recipe!

Chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease.  Several causes of inflammation are due to a poor diet and sedentary lifestyle.  Keeping your diet low in sugar reduces inflammation by keeping blood-sugar levels in check.  To avoid inflammation, cut out all processed and refined foods such as white flour found in pastries, cookies, white pasta and breads.  Cut out excessive sugar from sodas, candy and all artificial sweeteners. Eliminate fast foods, saturated fats and trans fats.

To keep away from inflammation, choose a variety of fresh and wholesome foods.  Eat foods from all parts of the color spectrum, especially berries, orange and yellow fruits and vegetables, and dark leafy greens such as kale, spinach, and collard greens.  Whole fruits, berries and vegetables are all rich in vitamins, minerals, fiber, antioxidants and photochemicals.  Make sure you consume at least 5 servings of fresh fruits and vegetables daily.  Also include whole grains and healthy carbohydrates such brown rice, quinoa, oats, sweet potatoes and winter squashes.  Healthy fats such as omega-3 fatty acids are very important in reducing inflammation.  Some sources of omega-3 fatty acids include avocados, nuts, extra virgin olive oil, salmon, sardines, omega-3 fortified eggs, hemp seeds and flax seeds.  Also, flavor your food with hot spices such as curry, ginger, garlic, and chili pepper.

Lastly…Start a good fitness training program! Exercise is one of the best anti-inflammation activities you could possibly do.

 To reduce inflammation, remember these following tips…

-Include a variety of fresh foods into your diet

-Cut out all fast food & processed foods

-Eat plenty of fruits & vegetables

-Eat more fish & less fatty meat

-Fill half your plate with dark green and brightly colored vegetables at each meal

-Snack on whole fruits, nuts, seeds, and fresh vegetables instead of baked goods and candy

-Choose baked or grilled meat instead of fried

-Include regular exercise

….Try this delish gluten free & anti-inflammatory recipe!

Quinoa & Avocado Salad

Serves 4

Ingredients:

  • 1 cup quinoa
  • 2 diced avocados
  • A few dried tomatoes
  • 2 fresh basil leaves
  • 1 green onion

Dressing:

  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 1 minced garlic clove
  • 1/2 tsp sea salt
  • A dash of cayenne
  • Serve on top a bed of organic spinach then top with a filet of fish such as wild caught Atlantic salmon or cod…ENJOY!

Directions:

  • Rinse quinoa in cold water and drain well.
  • In saucepan, bring 2 cups water and 1/2 tsp salt to boil. Add quinoa. Cover and reduce heat to low. Cook until water is absorbed (about 20 minutes or so).
  • In a bowl, mix together the ingredients in cooled quinoa. Toss with dressing & serve!

Need extra help with your new anti-inflammatory lifestyle? Contact me & we will get you started on a personalize diet with recipes & workouts! :)

Have a GREAT weekend!!!


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