Anti-Inflammatory Foods for Health: Hundreds of Ways to Incorporate Omega-3 Rich Foods into Your Diet to Fight Arthritis, Cancer, Heart Disease, and More (Healthy Living Cookbooks)
Barbara Rowe, Lisa M. Davis
Format: PDF / Kindle (mobi) / ePub
Great food for inflammation sufferers.
Cut your finger accidentally and the area will swell, redden, and heat up. This type of acute inflammatory response is the body's reaction to trauma, and it's an essential part of the healing process. But inflammation can be harmful when it hangs around too long and refuses to leave. When the inflammation switch refuses to turn off, the body operates as if it is always under attack (the older we get, the more likely this is to happen). White blood cells flood the system for weeks, months, and even years.
Researchers are now linking low-grade, persistent inflammation to premature aging, heart disease, M.S., diabetes, Alzheimer's, psoriasis, arthritis, and cancer.
While anti-inflammatory drugs do exist, they can injure the stomach or suppress the immune system. Fortunately, the situation can be remedied by a change in diet, specifically by altering the kinds of fats you eat. Omega-3 fatty acids tend to decrease inflammation while omega-6 fats and trans-fats increase inflammation. While many foods in the standard American diet (unrefined white flour, sugar, red meat, diary, fast food, and food additives) exacerbate inflammation, a healthy diet made up of fish, nuts, seeds, oils, lean grass-fed meats, and fruits and vegetables can help lessen or prevent inflammation. Likewise, certain spices such as turmeric, cloves, and ginger have proven anti-inflammatory activity.
Anti-Inflammatory Foods for Health will help those with inflammation incorporate anti-inflammatory foods into their everyday diet. Sample recipes may include French-Canadian Pea Soup, Sumac Salmon, Maple-Ginger Butternut Squash, Lime-Ginger Glazed Chicken with Fennel Relish, Green Salad with Grapes and Sunflower Seeds, Cod with Saffron Sauce, and more.
spinach. Cook the spinach just until it wilts, stirring constantly. The spinach should appear very dark green in color. Remove from heat and immediately transfer onto serving plates. Divide the spinach between 4 serving dishes. Sprinkle each with white beans and raisin-pine-nut mixture. Decorate with caramelized onions and crown with a salmon fillet. Drizzle each serving with a tablespoon of dressing. Yield: 4 servings Nutritional Analysis: Each serving provides 590 calories; 26 g fat; 37 g
fresh basil, chopped ¼ cup (60 ml) plus 2 tablespoons (28 ml) extra virgin olive oil, divided ¼ cup (25 g) grated Parmesan cheese 2 large Vidalia onions, thinly sliced 2 teaspoons sugar Olive oil spray ½ cup (120 g) tomato paste ½ cup (70 g) pine nuts, toasted To make the dough: In a small bowl, whisk together the yeast and warm water. Let stand until foamy (about 5 minutes). In a large bowl, combine 1½ cups (180 g) of the all-purpose flour, the wheat flour, flaxseed, and salt. Whisk the
¼-inch (6-mm) thick, turning and lightly flouring as needed to keep the dough from sticking. Turn the edges of each round to form a slight rim. Spray the surface lightly with olive oil spray. Carefully slide the dough onto the preheated pizza stone. Spread half of the tomato paste and half of the basil mixture over the top of the dough. Scatter half of the sun-dried tomatoes, onion, and pine nuts evenly over the top, leaving ½ inch (1 cm) around the edge free of topping. Bake at 450°F (230°C,
chains that rely on frying in constantly reheated oil. Because of the clear link between trans fats and heart disease, the Food and Drug Administration now requires that products containing trans fat must identify it on the food label. New York City recently banned use of TFAs in the preparation of restaurant foods. Trans fats are associated with increased cholesterol and markers of inflammation. WHAT ELSE IN OUR DIETS IS INFLAMMATORY? Another major nutrition change we have observed in our
your body in reducing inflammation and creating more flexible cell membranes, which is important in the prevention of heart disease. Omega-3s have the additional benefit of being a natural blood thinner, which protects against stroke. Making Changes to Your Diet If you are making significant changes to your diet, and are on blood pressure medications or anticoagulants to thin the blood, let your physician know about your plan because your medication dose may need to be changed. Making