Inflammation is linked to:
1. Weight Gain & Obesity
2. Cardiovascular disease
3. Diabetes
4. Mood & depression
5. Cognitive function (focus, ADD, & ADHD)
6. Brain Health (e.g., Alzheimer’s Disease)
7. Sports recovery (more inflammation = longer recovery)
8. Immune compromise
9. Irritable bowel disease & gut problems
10. Any disease ending in “itis” (e.g., arthritis, tendinitis, colitis, etc.; “itis” is literally the medical term for inflammation)
11. Chronic pain
12. Menstrual cramping
13. Really anything in your body!
Easy Anti-Inflammatory Diet:
Luckily, there’s an EASY meal plan shown to reduce inflammation:
1) Divide your plate into 1/3rds.
2) On 1/3 of the plate include a lean protein.
Size: ~ the palm of your hand.
(E.g. edamame or cooked salmon).
3) Load the other 2/3 of the plate with colorful fruits & veggies.
Esp. dark leafy greens and BERRIES.
Berries have very high polyphenol (anti- inflammatory) content.
4) Add a dash of good fat:
E.g., 1 tsp-tbsp. olive or coconut oil.
1/2 avocado.
1 tbsp nuts/seeds.
ONE of the above.
5) Supplement with Omega-3: Algae/fish oil supplement.
To maintain wellness: 2.5 g/day.
For obesity, diabetes, heart disease: 5g/d.
6) For hormonal regulation, add in a watch:
Each meal should hold you over for 3 – 5 hours.
Easy Anti-Inflammatory Smoothie
Smoothie to help with those extra few weight pounds, or just to feel amazingly better:
In a blender, combine:
- 5oz of frozen edamame
- 2.5 – 5oz of greens: dino kale, red kale, spinach, dandelion greens, etc.
- 4-8 ounces cucumber or celery juice
- ~105g frozen berries
- 1 packet of unsweetened açai frozen
- ~1/4oz nuts/seeds
Blend it together & enjoy!
BONUS ADD-INs:
- Spirulina/chlorella (1-2 scoops)
- Dash of baking soda, apple cider vinegar (1 Tblspn – 1/4 C).
BE SURE to let these two bubble and fiz and SETTLE first!
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