Top Twenty Foods to Fight Inflammation

I thought it would help to start with the foods that really work hard at reducing inflammation in the body. These foods are those that you should be having daily. These are the foods that will speed your healing and recovery. These are your new favorite foods! 

We are going to be going into quite a few things over the next couple of days that may seem like you can't eat anything. Starting with a strong list of foods to include is a great, positive way to start any new change. 

1. Cruciferous Vebetables

This is the cabbage family. It includes: Cabbage, Broccoli, Brussels, Cauliflower, Bok Choy, Mustard Greens, Kale, Arugula, Kohlrabi, and Radishes. This is a big group, but they each offer great anti-inflammatory  properties. As a group, these vegetables are superstars. Often the richest sources of minerals, vitamins, phytonutrients, and fiber in the plant world. 
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• High levels of Vitamin A beta-carotene, an antioxidant that helps to regulate the immune system to reduce inflammation, especially of the skin and bronchials 
• High levels of Vitamin C, an antioxidant that helps to regulate the immune system to reduce inflammation, especially in auto immune joint pain
• Vegetable sources of Proteins and Fat (primarily Omega 3 ALA)
• Contain isothiocyanates that inhibit inflammation
• Bok Choy and Broccoli contain glucosinolates, than inhbit inflammation
• High in Fiber which feeds probiotics in the digestive system and reduces intestinal inflammation

It is important to have a moderate mix of cooked and uncooked forms of cruciferous vegetables. Each method provides a slightly different nutrient profile. These are great vegetables for culturing, as the natural fiber in the plants is the ideal food for culturing bacteria (as it is for our own digestive bacteria).

2. Leafy Greens

There is some overlap between the Cruciferous family, and the category of Green Leafy Vegetables, as many of the green leafy vegetables are cruciferous. It also includes a variety of culinary and medicinal herbs that can be used as teas. When choosing green leafy vegetables, the greener the better. Chlorophyll in green vegetables works like hemoglobin and helps to oxygenate cells in the body. The greener they are, the higher their nutrition and nutrient content as well. This group includes: Spinach, Chard, Beet Greens, Romaine Lettuce, Green/Red Leaf Lettuce, Rapini, Watercress, Dandelion, Stinging Nettles, Chickweed, Celery, Parsley, Cilantro, and Basil.

• High levels of Vitamin A beta-carotene, an antioxidant that helps to regulate the immune system to reduce inflammation, especially of the skin and bronchials 
• High levels of Vitamin C, an antioxidant that helps to regulate the immune system to reduce inflammation, especially in auto immune joint pain
• High levels of Magnesium, a mineral necessary for healthy muscles, and deficiences are associated with muscle spasms, cramp and inflammatory conditions; Asthma, Migraines, Fibromyalgia, Restless Leg Syndrome, and chronic muscle tension.
• High levels of Vitamin A beta-carotene, an antioxidant that helps to regulate the immune system to reduce inflammation, especially of the skin and bronchials 
• High levels of Vitamin C, an antioxidant that helps to regulate the immune system to reduce inflammation, especially in auto immune joint pain
• High levels of Vitamin K, a fat soluble vitamin that has been shown to reduce white cell production of inflammatory markers
• Vegetable sources of Proteins and Fats (primarily Omega 3 ALA)
• Rich in Quercitin, a flavonoid that helps to regulate immune function, and reduces inflammation markers
• Rich in Kaempferol, an antioxidant flavonoid helps to reduce the expression of inflammatory hormones specifically in cases of joint and bone inflammation
• Chard is rich contains antioxidants that alter pro-inflammatory enzymes
• Parsley contains oils that stimulate the Liver's secretion of detoxing Glutathione, which helps to neutralize toxins
• Help to balance the acidity of the body

The bulk of the produce you eat should be from these 1st two groups. 

3. Onions and Garlic

Onions and Garlic are part of the Allium family. All of these plants offer great healing benefits and include: Onions, Garlic, Leeks, Chives, Garlic Chives, Ramps, and Shallots. All alliums are rich in sulfur compounds, which give them their pungent flavor and smell. Research supports that the Alliums reduce inflammation, increase bone growth and healing, increase connective tissue healing, treat arthritis, lower the risk of cancer, help to regulate blood sugars, and strengthens the blood vessel. But, the kicker is that in all these studies, alliums needed to be consumes daily to see the benefits. So, don't skip them. 

• High in Manganese, a mineral necessary for regulating bone formation, a precursur to the formation of collagen, precursur to enzymes needed for glucose metabolism, potent antioxidant in the lungs (asthma).
• Rich in Sulfides that inhibit COX 2 expression, especially in cases of join inflammation
• Rich in Sulfides than inhibit Ovalbumin associated with lung inflammation
• Rich in Sulfides than reduce histamine induces inflammation
• Rich in Sulfides than enhance the affects of antioxidants to reduce oxidative stress induce inflammation 
• Rich in Sulfides that reduce the macrophage activity of white blood cells, calming the immune system in chronic inflammation
• Sulfides are the foundation molecules for the formation of many chemicals (Glucosamine) necessary for proper connective tissue growth and health.
• Rich in Quercitin, an antioxidant flavonoid that helps to regulate the immune functions, and reduce inflammation markers.
• Rich in Kaempferol, an antioxidant flavonoid helps to reduce the expression of inflammatory hormones specifically in cases of joint and bone inflammation
• Garlic specifically is antibacterial, and helps to kill bad bacteria in the digestive system.
• Compounds in Garlic inhibit inflammation messengers, interleukin.
• Compounds in Garlic reduce adipose cell inflammation signals.

Raw onions and garlic have the most enzyme and antibacterial benefits.

4. Beets and Sweet Potatoes

Colorful root vegetables are not only pretty on the plate but contain rich amounts of vitamins, minerals, antioxidants and anti-inflammatory compounds. 

The red color of beets is a dead give away of their high amounts of Betaines (just like the red stems on chard).

• Betaines protect the body from environmental stress and toxins.
• Betaines are known to reduce several inflammatory markers, interluekins, tumor necrosis factor, and C reactive proteins
• Betaines improve vascular function
• Betaines stimulate the body's detoxifcation by stimulating Glutathione
• Contain other phytonutrients that  decrease COX 2 expression

Beets can be eaten raw, boiled, roasted, grilled, and cultured. Each still providing anti inflammatory antioxidants. 

Sweet potatoes are another anti inflammatory food. The flesh color of sweet potatoes can vary from white, light golden, orange, fire, red to purple. Each providing slightly different antioxidants. The Thai purple sweet potato (See it below in my hash) has been studied specifically in the treatment of inflammation, specifically with inflammation of the blood vessels. Unlike white potatoes, which are a member of the Night Shade Family, sweet potatoes and yams have edible leaves. If you grow them yourself, you can use the leaves in salads or sauté them like spinach. 

• The orange color in sweet potatoes is a dead giveaway of the high levels of carotenoids. These Vitamin A compounds have been found to be more bioavailable in sweet potatoes and other orange vegetables, than leafy greens. 
• The purple color is a sign of Anthocyanines. The same antioxidant that is found in Blueberries
• Anthocyanines have been shown to decrease  inflammation markers, specifically in the brain and nerves by reducing excess fibrin production

The best way to eat sweet potatoes is to cook them. Unlike white potatoes, you CAN eat sweet potatoes raw, but they don't taste very good. I prefer baking, roasting, and boiling. They are the perfect substitute for white potatoes. Don't Fry Them. Frying and starchy vegetable or food creates inflammatory and carcinogen chemicals, Acrylamides. These Acrylamides are well documented to be a toxin in the body. Acrylamides are produced anytime a starch is cooked at high heats. This can be in the baking of breads (especially at high heat or if the curst is very dark and burnt, or in making toast), but also, more importantly, in the frying of foods at high heats. French Fries, Fried Pies, Fried Okra, Doughnuts, etc… Acrylamide not only is associated with causing cancer, but is also a neurotoxin that can cause damage to the neurological functions of the body. Acrylamide exposure can make certain inflammatory conditions worse: Neuropathy, Nerve Damage, Fibromyalgia, and other Skin Pain relation conditions.

5. Seaweeds

I grew up eating LOTS of seaweed. I joke with friends now. Remember the scene from the move "My Big Fat Greek Wedding" where Tula is a child and eating lunch. The cool kids ask her what she is eating and she says Moussaka, and they all laugh saying Moose-Ka-Ka? Well that was me, but add in stinky Kim Chi, Rice and Seaweed! 

For those who are not aware, part of my family is Korean. We eat and ate a lot of Korean food as a kid, and now. Korean food has a lot of seaweed in it. It makes me happy to see seaweeds becoming more popular. Most of the kids at my daughter's school bring little packages of seaweed snacks. LOVE IT!

Iodine deficiency is becoming epidemic. Our main sources of iodine are grass-fed dairy and seafoods (fish, shellfish, sea salts, and seaweeds). Do not try and get your iodine from iodize table salt. That stuff is junk. It's been bleach, and loaded with synthetic iodine that does not absorb well at all. Stick with natural salts and seaweeds for you iodine needs. 

Why are we so Iodine deficient?

• Most cows are not eating grass
• Iodine levels in dairy are dependent on the iodine levels of the soil, which are becoming deplete
• Fluoride in the water and toothpastes deplete the body of iodine
• Bromides (Potassium Bromate is a preservative in bread) also depletes iodine
• Chlorides (Preservatives and flavor enhancers, Perchlorate) blocks the ability of the thyroid to absorb iodine

The main symptoms of iodine deficiency is Hypothyroidism. There is also some evidence coming out to links with other hormone imbalances in the body, specifically PCOS. Other symptoms of deficiency can be chronic fatigue, hair loss, dry skin, and cold hands and feet. 

Why is iodine so important for inflammation?

• Iodine helps regulate levels of stress hormones, cortisol
• Iodine helps to regulate the immune system

In additional to Iodine, sea vegetables are rich in highly absorbable iron, zinc and magnesium, as well as other trace minerals. 

6. Cultured Vegetables

There are a variety of vegetables that can be fermented, but cabbages are the most common and popular. Traditionally, every culture had some form of fermented food in there diet. Sauerkraut in Germany, and Kim Chi in Korea. This is one of those traditional food preparation methods that have been lost to the recent generation. 

Our gut is an important part of our immune system, inflammatory pathways, and is the way we get our nutrition. If our gut is not happy, our system isn't happy. A BIG part of the benefits of cultured vegetables is the natural probiotics created in the fermentation process. The natural fibers in the plants, that would feed the bacteria in our guts, is digested during the fermentation process by plant and airborne bacteria. Consuming the already fermented vegetables give you a boost in your own probiotic colonies. 

• These healthy bacteria help to balance in kill bad bacteria that produce exotoxins that irritate the intestinal walls and cause internal inflammation.
• Vitamin K1 in the plants is converted to easily absorbed K2 during fermentation. K1 is not utilized in the body and MUST be converted into K2 by bacteria either in our digestive system, or in fermentation.
• Fermentation also increase the amount of B Vitamins, specifically B12

I have fond memories of watching my grandmother make Kim Chi in her kitchen. I have carried on that tradition, and now make a variety of different cultured vegetables (which my kids LOVE). It's easy, fun, and you can get creative with the seasonings. I've usually got a couple of mason jars on the counter during harvest season. If you want to start making your own, message me and I would be more than happy to give a crash course in fermentation…it really is easy, and if I can do it, you can.

7. Berries and Cherries

Consume a large variety of different berries; Blackberries, Raspberries, Strawberries, Tart Cherries, Blueberries, Elderberries, Currants, Goji, and Cranberries are all good choices. They are all full of good antioxidants and anti-inflammatory compounds. 

• Anthocyanines and found in abundance in berries, and is higher in those that are blue/purple in color. Anthocyanines have been shown to decrease  inflammation markers, specifically in the brain and nerves by reducing excess fibrin production
• Blueberries and Cranberries were specifically found to protect cells against inflammatory damage. 
• Red Raspberries have been shown to reduce inflammation in different forms of arthritis
• Blueberries have been shown to reduce intestinal inflammation, as well as systemic inflammation
• Blackberries have been shown to reduce inflammatory bowl disease
• Elderberries have been shown to reduce respiratory inflammation
• Cranberries have been shown to reduce urinary inflammation
• Cherries have been shown to reduce joint inflammation
• Cherries have been shown to reduce muscle spasming
• Cherries have been shown to reduce gout inflammation

The key to choosing berries, is to buy organic, or find wild! Berries are highest on the list of pesticide use. 

8. Pineapples

Pineapple is as effective as many anti inflammatory medication for reducing systemic inflammation but without the side effects. This is due to an enzyme called Bromelain. Bromelain is a protein digesting enzyme. It has been to treat intestinal inflammation, joint pain and inflammation, allergies, sinus infections, arthritis, autoimmune disease, swelling from injury, asthma, and to speed recovery from joint surgery like ACL.

• ​Bromelain reduces inflammatory cytokines
• Bromelain minimizes blood platelet aggregation
• Bromelain attenuates the development of allergic airway disease (AAD), and decreases asthmatic reactions
• Bromelain is as effective as NSAIDS for decreasing arthritis inflammation and pain
• Bromelain is a natural COX 2 inhibitor
• Bromelain inhibits bacterial endotoxin inflammation

To access the this amazing anti inflammatory enzyme, eat your pineapple raw. 

9. Ginger

Ginger is a root that is used as a flavoring in many Asian dishes, as well as a Chinese Herbal Medicine to Benefit Digestion, Neutralize Food Poisoning, Stop Nausea, Open the Lungs, Increase Circulation. 

Today, research has shed light into its many different phytochemicals. It has started gaining recognition for its use in treating arthritis, digestive inflammation, parkinson's, diabetes and cancer, as well as its ability to regulate digestive bacteria growth.

• ​ ​Rich in Ketones that reduce oxidation and increase enzyme and glutathione production
• Gingerol inhibit prostaglandin and leukotriene synthesis
• Gingerol is a COX 2 inhibitor
• Ginger extract decreased inflammatory markers in study
• Ginger reduces inflammation in cases of Arthritis and Gout

Fresh ginger is best. It can be grown indoors as used as need, as well. The minced and packaged type is typically full of preservatives as well, and the dried ginger is probably pretty weak in medicinal properties. 

10. Cinnamon

Cinnamon is delicious! I use it frequently to make things seem sweeter. But, did you know it is medicinal? In Chinese Herbology, Cinnamon has been used to Release the Muscle Layer, Warm the Channels and Treat Wind-Cold, Move Blood Stagnation, Open the Chest, Resolve Edema.

Today, like Ginger, modern science is beginning to open up the answers as to how Cinnamon works to treat various inflammatory conditions; Parkinson's, Alzheimer's, Diabetes, Viral Infections, Asthma, and other inflammatory conditions.  

• It is rich in a variety of flavonoids that reduce inflammation, including Quercitin with affects histamine caused inflammation
• Essential Oil extracts of Cinnamon reduce inflammatory markers
• Cinnamon is a COX 2 and NO inhibitor
• Cinnamon increases neuroprotective protein production, to protect nerve and brain cells from oxidative damage
• Cinnamon oil antimicrobial, killing a variety of bacteria, yeast, fungi, gram positive and gram negative organisms.
  

Any form of cinnamon bark will work. Use it in cooking, or as a topping. Make vitamin waters with the whole pieces with apple chunks...yum!

11. Turmeric

If you are suffering from inflammation or pain, you have already heard about Turmeric and are probably already using this as a supplement. If not, you might just start!

For centuries, turmeric has been known for it's anti inflammatory properties. The main active ingredient is called Curcumin. Curcumin has beens shown to have beneficial properties in conditions such as: Alzheimer’s disease (AD), Parkinson’s disease, multiple sclerosis, epilepsy, cerebral injury, CVDs, cancer, allergy, asthma, bronchitis, colitis, rheumatoid arthritis, renal ischemia, psoriasis, diabetes, obesity, depression, fatigue, and AIDS.

• Curcumin lowers levels of oxidized proteins in the brain
• Curcumin suppresses inflammatory damage by preventing metal induction
• Curcumin reduces Fibril formation
• Curcumin reduces inflammation causes by expanded adipose cells in obesity
• Curcumin directly affects pancreatic beta cells in insulin regulation
• Curcumin reduces airway constriction in asthma and bronchial inflammation
• Curcumin reduces bowl inflammation
• Curcumin reduces inflammation mediators in the immune system
• Curcumin inhibits PGE(2) production
• Curcumin reduces Psoriasis inflammation by reducing PhK
• Curcumin makes COX 2 inhibitor medication work BETTER

The Down Side: Curcumin is extremely hard to absorb! It is metabolized and excreted quickly. To increase absorption, Curcumin supplements should have added Vitamin C, and should be taken with a food containing quality fats.

There are no known side effects to Curcumin.

12. Primitive Grains

Wheat is currently the world's staple grain. But modern wheat is longer wheat (in my opinion) it has be so changes over the decades with the introduction of Genetic Modification and high pesticide use. It is now higher in Gluten, and a different form of Gluten as well. Although I am not anti-grains, there is so much research on wheat and it's role in increased inflammation. If you are suffering with Chronic Inflammation, I recommend removing wheat products.

Ancient Grains are those that have been consumed in the same state for thousands of years, and have changed very little. These include: Quinoa (south american seed grain), Amaranth (north american seed grain), Chia (south american seed grain), Sorgham (african seed grain), Teff, Millet, Buckwheat, Oats, Wild Rice, Pigmented Rice. 

Each offer different nutrient profiles, some are gluten free other are lower than modern wheat. 

• Grains that are pigmented red are rich in antioxidants (Red Quinoa, Wild Rice, Red Rice)
• Chia is rich in ALA Omega 3 fatty acids (up to 3500mg per ounce)
• Amaranth and Quinoa contain Hydrolysates, shown to reduce LPS induced inflammation
• Oats are the only grain to contain avenanthramides, shown to reducing inflammation and itching. 
• ​Wild and Black rice varieties are high in Anthocyanines 

Grains should not make up a larger portion of your diet, as modern nutrition would have you think. The key to incorporating grains into your diet, especially if you are in a Chronic Inflammatory cycle, is to keep them whole, soak them, and do not consume them sparingly. Avoid Wheat and even ancient Wheats if you have significant inflammation. Stick to seed grains that are naturally gluten free, and richer in fats, vitamins and antioxidants.

13. Nuts and Seeds

With the exemption of peanuts (which are not even a nut, but a legume), nuts and seeds are rich sources of fats, proteins, vitamins, minerals, and phytochemicals to help reduce inflammation. 

• ​Nut and seed consumption (daily) is associated with a reduction in levels of inflammatory markers, C-reactive protein (CRP), interleukin-6 (IL-6) and fibrinogen.
• Even though rich in fat, there is also an inverse reactions with nut consumption and gallbladder inflammation. Increasing nut and seed consumption reduces gallbladder inflammation
• Walnuts contain substantial amounts of ALA Omega 3
• Walnuts contain ellagic acid, which has shown potent anti-inflammatory properties
• Walnuts have been shown to reduce arthritis inflammation
• Almonds are rich in Vitamin E
• Almonds contain enzymes that reduce digestive inflammation and reduce nausea
• Most are rich in minerals Magnesium, Zinc, Iron and Calcium
• Pumpkins Seeds were shown in one study to reduce inflammation as effectively as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.
• Sesame has been shown to reduce join inflammation in Gout and Arthrits
• ​Avocado has gotten a lot of publicity lately for its nutritious fat content. The portion of the Avocado we consume is actually the fruit, not the seed (although you can). The fats in Avocado are a combination of Monounsaturated fats, like those found in Olive Oil, Polyunsaturated and Saturated.
• Saponins in Avocado reduce cytokine expression in cases of inflammation.
• Avocados are rich in minerals; Magnesium and Potassium, antioxidant vitamins; C and E, as well as Vitamin K, and B vitamins
• Highly bioavailable lutein and zeaxanthin may help to protect the skin from damage from both UV and visible radiation

There is a large variety of nuts and seeds that can be consumed, some better than others in different ways. The key is to keep a variety.

Seeds and Nuts go rancid quickly, meaning the oils in them go bad (don't eat funky smelling nuts, or oils). If you can, buy them in the shell and hull yourself. If you buy already shelled, buy as fresh as you can and store them in the freezer or fridge to keep them longer. Like Legumes and Grains, sprouting your nuts and seeds will break down a portion of their anti-nutrients, and increase the amount nutrition available. 

14. Healthy Oils: Olive/Coconut

Yummy fats, we will talk about this more, but everyone needs to eat more good fats.  

Cooking with vegetable and nut oils is tricky…please look at some of my previous posts on more detailed information on the different types of fats in our diet, as well as the different cooking oils available. 

Differentiating Your Dietary Fats
​Understanding Cooking Oils

Olive Oil has gotten good reviews for reducing inflammation for years now. The Phenols in Olive Oil have been shown to reduce inflammation markers, as well as have an analgesic affects (reducing pain perception). 

Coconut Oil has also gain some superstar status in recent years. The research is still limited, but what is out there seems promising. Showing a reductions in inflammatory markers, reduce internal heat, and a reduction in pain perception. 

There is controversial research out there on inflammation and diet….

High Fat, High Carbohydrate diets are associated with inflammation
High conventional red meat diets, Low vegetable diets associated with inflammation
Low-fat, High carbohydrate diets are associated with inflammation
Mediterranean diets are associated with a reduction in inflammation
High Fat, Low Carb diets are associated with a reduction in inflammation
Ketogenic diets are associated with nerve protection and reduced inflammation

The key here is that high levels of Carbohydrates (pretty much refined sugars, breads, and too much starchy foods and grains) is associated with increases in inflammation, NOT increases in nutritional fats, or quality fats. 

15. Grass-Fed Butter

Grass fed butter is butter from cows that, well, eat grass. This is actually a much better way to ensure you are getting the nutrition that should be present in grass-fed beef (that is usually grain fed before slaughter). This butter is rich, as the cows are not given grains, but only grass. 

When you buy are see grass-fed butter, you'll notice it's ORANGE, not WHITE. This is a clear sign that this is quality butter. The orange color is the antioxidants and vitamins (specifically A). SO COOL to actually see it, in my opinion, vs. me just telling you its better and it looking the same, right?

• Higher in naturally occurring, bioavailable Omega 3's EPA/DHA
• Rich is Vitamin K2, already bioavailable, which is shown to reduce osteoarthritis inflammation
• Rich in Butyrate, an anti-inflammatory
• Higher amounts of Vitamin D, no need for adding synthetic versions

​Bring on the butter, but make it grass-fed only!

16. Real Cultured Dairy

As I've mentioned our gut health is important in the management of inflammatory symptoms. Cultured/Fermented foods in general are good for our bacterial health, as well as Vitamin K metabolism. Like vegetables, most cultures have a form of fermented dairy that they consume regularly; Yogurt, Kefir, Sour Cream, etc...

• Cultured dairy products, not regular dairy products, have been shown to reduce interleukin inflammatory markers in asthma and bronchial inflammation. 
• Bacteria in Cultured dairy reduces digestive inflammation
• Culturing dairy increases the absorption of the minerals in dairy (Calcium, Magnesium) into bones

Culturing dairy helps to remove Lactose. During the culturing process, the lactose becomes food for the growing bacterial colonies. Those who have lactose issues can typically consume cultured dairy products (REAL Cultured Dairy products).

If you consume dairy, PLEASE, PLEASE, PLEASE choose full fat. Stop buying skimmed milk products NOW! That is your final warming. But, seriously, skim milk is glorified sugar water with added vitamins and minerals that cannot me absorbed. 

• Vitamin D is a fat soluble vitamin that MUST be combined with a fat molecule to be absrobed
• CLA (Conjugated Linoleic Acid) is a compound found ONLY in grass-fed dairy, and ONLY in full fat.
  
• CLA has been shown to signal sugar storage in muscles not adipose tissue. 
• CLA reduces Arachadonic Acid Inflammation
• CLA can be converted into EPA and DHA (WHAT, that's right, it can be converted into usable Omega 3 fatty acids) to balance Omega 6 inflammation

And lastly, choose grass-fed…for reasons mentioned above

Buy Plain, not flavored, that are full of added sugar and often preservatives, like Carrageenan (which is highly inflammatory). They actually use carraganeen to induce inflammation in lab animals to study the effects of anti-inflammatories. This is one additive you need to stay away from.

17. Fatty Fish

Like Olive Oil, Fish have been given top ranking status as an anti-inflammatory food. Fish, in general, are rich in Omega 3 fatty acids. 

​In our body there needs to be a balance between inflammatory Omega 6 fatty acids and anti inflammatory Omega 3 fatty acids. In our modern diets, this is highly skewed to being higher in Omega 6 fatty acids. Fish are naturally high in Omega 3's, especially those fish from cold waters that have more fat on them. 

Farmed fish, sadly, is often fed unnatural diets so are falling into the same sad fate as the quality of our conventional meats. Low in Omega 3, high in Omega 6. This is why choosing sustainable fished wild caught is the best choice.

There is a worry about Mercury and other contaminants in wild caught fish. Salmon in the Seattle area were found to be contaminated with dangerous amount of hormones and anti-depressants…hooray for mediation in the water system (did you know that you cannot filter that out, you may want to test your tap water). Choosing fish species that are lower on the food chain will minimize the amount of contaminants you are exposed to…sardines, anchovies. There are also online lists that rank fish on their toxin levels. It's a good idea to print this off and have it with you to help you make good fish choices. 

18. Broth

I mentioned this yesterday in my Chicken Soup Notes. Broth is full of great nutrient than can help reduce inflammation, specifically joint inflammation and spinal inflammation. If you are making your broth with not just bone, but joints, cartilage, and skin you are going to be getting a very important nutrient that is hard to find in modern diets….Hyaluronic Acid.

Our body can make it's own hyaluronic acid, but after a certain age it stops and all hyaluronic acid must come form food sources. Hyaluronic acid is found in high amounts in our connective tissues, cartilage, synovial fluid, and skin. It is the lubricant of our body. It helps to increase lubrication in joints, and fills the doughnut like spinal discs. This is an important nutrient for those who are suffering from joint inflammation, herniated or bulging discs, age related arthritis, or skin inflammation. 

How do we get Hyaluronic Acid in our diet? Well, how much cartilage and skin are you eating these days? Probably not much! Back to the days of poor nutritional guidelines of low fat-high carb. Everyone was told to eat boneless and skinless chicken. Well, you have just thrown out your source of hyaluronic acid. If you are a vegetarian, you are probably deficient in hyaluronic acid. Sorry!

So, how do we get it back in our diet. The best way, in my opinion, is to make your own Chicken Stock. This is very easy, and once you figure it out, you'll do it all the time. When you buy a chicken, buy a whole chicken, cook it (eat the skin), and save the bones. Take these bones and any leftover meat and skin. Put it in a crockpot with your desired herbs and some vinegar (you won't taste it), and cook on high for 12-24 hours. Done. You've now got a super nutritious broth that you can use to cook with, or drink. 

I have had clients with chronic joint pain and inflammation recovery simply by doing this!

19. Pasture Raised Animal Meats

I talked about this yesterday when we were talking about how to Eat Clean. 

​To me, this is more important than choosing organic produce. The quality of meat we eat will either cause disease or treat it. This is a good example of this. 

Conventionally raised meats are fed poor, unnatural, cheap feed. This creates nutritionally imbalanced meat that is low in vitamins and minerals, and high in poor quality saturated fats and dangerously inflammatory polyunsaturated Omega 6 fatty acids.

Like all animals we accumulate and change our biochemical buildup based on what we are eating. 

Grass-fed and pasture raised animals are nutritional and anti-inflammatory superstars. Beef especially is changes significantly by simply changing its feed. 

Sun exposure is another bonus to nutrition. Vitamin D is a sunshine vitamin. It is created by chemical reactions when cholesterol and UVB rays meet in our skin. If cattle, chicken, pigs, etc…are not given access to sunshine, they are deficient in Vitamin D…why many diary products are given synthetic Vitamin D supplements (so much better to have the real thing).

20. Pasture Raised Eggs

Just like Diary and Meat, choose pasture raised. Pasture raised means the chickens are not only cage free, but are given access to pasture to graze. This is the the natural way of eating for chickens and this makes a big difference in the quality of their eggs. Crack a conventional egg and a pasture raised egg side by side. What did you see? It's a big difference, like the butter. The pasture raised eggs are brilliant orange (almost fire orange), and shiny, the conventional egg is kind of a pale, cloudy orange. Thats a visible difference to show you the nutritional difference. 

Eggs in general are a super food. They provide nearly every nutrient you need. For years there was worry over cholesterol in eggs and blood cholesterol levels. This is not accurate, and we will discuss how excessive sugar consumption actually causes high cholesterol, not cholesterol in the diet. 

• 3-x more Omege 3's in the form of EPA and DHA than conventional eggs
• 200% more Vitamin E than conventional eggs
• Rich in Choline, shown to reduce inflammatory markers
• Richer in Selenium, shown to reduce joint inflammation
• Rich in Biotin, and other B Vitamins, which are depleted in long standing Chronic Pain, Inflammation and Autoimmune disease
• Higher amounts of natural Vitamin D
• Richer in Iodine, which is hard to find in the modern diet, and a new epidemic deficiency, than conventional (15% daily value in 1 pasture raised egg)

Try to incorporate eggs into your diet daily if yo can. My family of four goes through 2-3 dozen eggs per week! Look for local egg suppliers. They do not need to be organic, but pasture raised and allowed to forage on grasses and especially bugs!

Breakfast #3: Brussels and Sweet Potato Hash; Fried Egg; Black Coffee

For Hash

2 cups shredded Brussels
​1 medium Orange Flesh Sweet Potato, baked and diced
1 medium Purple Flesh Sweet Potato, baked and diced
1 clove Garlic, minced
​S/P 
1 tsp Thyme

1 Carrot, shredded
1/2 Onion, diced
1 Celery Rib, diced
1/8 cup Grass-Fed Butter

In a Cast Iron Skillet add butter, and melt. Add Onion and Garlic, cook till fragrant, add Brussels, Carrot, Celery and Sweet Potato, stir to coat.  Season with S/P/Thyme. Cover and cook, stirring occasionally. Add chicken broth if it looks dry. Cook until all vegetables are soft and browning. 

​Makes 4 servings of hash

In a separate cast iron skillet, heat 1/2 tsp grass-fed butter, add egg and cook until desired doneness. 

Lunch #3: Turkey, Hummus, Veggie Lettuce Wrap; Vitamin Water

I have learned the hard way that you MUST wrap lettuce wraps in butcher paper to keep it from falling apart and making a big mess. Get creative with your ingredients, add your favorite vegetables, leftover meats, etc.. Mine was a combo of Hummus, Turkey, Cucumbers, Bell Peppers, Red Onions, Avocado, Olive Oil, Balsamic, and Roasted Garlic.

I made a large pitcher of vitamin water today…with frozen watermelon, cucumber, and lime slices. I drank 2 of these pitcher on my own…they are so good, the longer they sit the better.

Snack #1: Fresh Strawberries with Coconut Cream; Vitamin Water

I dont' snack often, but I needed one today. Balancing snacks is just as important as balancing meals. Combining carbohydrates with proteins and fats to keep your metabolism and digestion working properly.

Dinner #3: Dijon Herb Pistachio Crusted Salmon; Wild Rice; Steamed Broccoli; More Vitamin Water…it's that good!

For Salmon

1 pound Salmon Fillet's
3 cloves Garlic, minced
1 Lemon, 1/2 juiced 1/2 sliced
1 TBSP Dijon Mustard

1/8 cup Olive Oil
1/4 cup Parsley, minced
2 Green Onions, chopped
1/4 cup Pistachios, chopped
​S/P​

Preheat Oven to 400
Make a paste with Dijon, Lemon Juice, Parsely, Green Onions, and Garlic. 
In an oven safe dish coat salmon with oil, and season with S/P. Top each salmon fillet with dijon mixture, and sprinkle with pistachios. Bake for 20 minutes, or until fish is cooked through. 

In a sauce pot, cook Wild Rice as directed with Chicken Stock. 

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Anti-inflammatory Diet: Basic Dietary Principles to Start Reducing Inflammation + Day 1 Menu Plan
Anti-inflammatory Diet: Cleaning Up Your Diet + Day 2 Menu Plan

​To Continue...
Anti-inflammatory Diet: Sugar and Chronic Inflammation + Day 4 Menu Plan
Anti-inflammatory Diet: Sugar as a Drug + Day 5 Menu Plan
Anti-inflammatory Diet: Natural Sugar Options + Day 6 Menu Plan
Anti-Inflammatory Diet: Learning to Love Fats + Day 7 Menu Plan
Anti-inflammatory Diet: Fat Soluble Vitamins + Day 8 Menu Plan
Anti-inflammatory Diet: Food Allergies and Environmental Toxins + Day 9 Menu Plan
​Anti-inflammatory Diet: Tips to Implement the Anti-Inflammatory Principles + Day 10 Menu Plan