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Down Home Dietitian - Healthy doesn't have to be hard.
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Anti-inflammatory Diet

Anti-Inflammatory Add-Ins and Supplements

When you’re aiming to be less inflamed, it can be worthwhile to look beyond regular foods to supplements and what I’m calling “add-ins” – foods/condiments to intentionally put on or in your food because of their anti-inflammatory benefits. Check out all the options:

 

1. Brightly-Colored Spices (like ginger, cinnamon, turmeric, etc)

IMG_2463

Brightly-colored spices have high antioxidant content that can be powerfully anti-inflammatory. Several have specifically been researched and tested for efficacy in managing blood sugar in diabetes, though their anti-inflammatory properties can be beneficial for muscle soreness, recovery after exercise, and metabolic syndrome.1-4

You can take these supplements in concentrated capsules (stick to the recommended dosage) or make a concerted effort to add brightly-colored spices to your food regularly.

 

 

 

 

2. Fish Oil/Omega-3s/Borage Oil

IMG_2471

Increasing intakes of omega-3 fatty acids have been demonstrated to reduce inflammation. They are currently being researched and tested for treatment of many health factors, from prevention of dementia (dementia rates decreased in 19 out of 22 reported studies in a review)5 and cancer to lower cholesterol.6-7

To increase your intake of omega-3s, you can eat more fish, walnuts, flax seed, and chia seeds. Chia is one of my personal favorites because it contains a high concentration of omega-3s and has nearly no flavor. I mix them into oatmeal, smoothies, and yogurt. If you take a capsule supplement, be sure to find one that states it is “burpless” or “enteric-coated.” That ensures the capsules go alllllll the way into your intestines before dissolving, preventing unpleasantly fishy-tasting burps/breath.

 

 

 



 

3. Tart Cherries

IMG_2620

 

These tart little guys are becoming big news in the anti-inflammatory scene, largely for treatment of inflammatory joint pain caused by conditions like arthritis and gout. Some research with dosing tart cherry has shown similar decreases in pain to leading medications for arthritis and gout.8-10

You can eat them canned, dried, in supplement form, or drink 100% tart cherry juice.

 

 

 

 

 

 

4. Vitamin D

 

vitamin d

Vitamin D has been shown to be important not only for preventing cardiovascular disease, osteoporosis, and many types of cancers, but also plays a role in improving depression.5

We get a lot less vitamin D these days than we used to. Our primary sources are sunlight (15-20 minutes of sunlight helps our skin make its own vitamin D!) and fortified foods like milk, other dairy, and fruit juices. Supplements are also an option. Ask your doctor to check your vitamin D levels and if they are low, consider working on boosting your intake with food or supplementation.

 



 

1. http://journals.sagepub.com/doi/abs/10.3181/0902-MR-78

2. http://journals.sagepub.com/doi/abs/10.1177/193229681000400324

3. http://www.sciencedirect.com/science/article/pii/S2225411016300670

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665015/

5. Pawlak, Laura. The Hungry Brain. 2012. Biomed Books. p. 177.

6. http://europepmc.org/abstract/med/2836574

7. http://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719248

8. http://www.sciencedirect.com/science/article/pii/S1756464614002886

9. http://www.sciencedirect.com/science/article/pii/S0166432803004650

10. http://www.tandfonline.com/doi/abs/10.1080/03009740600704155

 

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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

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downhomedietitian

Healthy doesn't have to be hard.
Dietitian | Exercise Physiologist | Speaker | Youtuber
Building a small permaculture homestead in WA state

Becki Parsons
Choosing to work with a dietitian is NOT "turning Choosing to work with a dietitian is NOT "turning yourself in" to the food police! It's finding a teammate to help you find the eating plan that works for you. I frequently joke with my clients that they are dating healthy changes and I am their matchmaker - it's not about forcing your life to fit a plan, it's about finding the plan that complements your life AND helps you meet your goals and feel your best without being miserable or deprived!
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Happy meets healthy: prioritizing your favorite fo Happy meets healthy: prioritizing your favorite foods!

At a restaurant, you are presented with so many options: appetizer, drinks, sides, entrees, extras, dessert...

An all-or-nothing "diet mindset" would say turn it all down - eat a grilled chicken salad with a water. Deprive, deprive, deprive.

An all-or-nothing "not dieting right now" mindset would say to get it all - absolutely anything and everything that sounds good to you. Then feel guilty for having done it. Promise yourself you'll start your "diet mindset" again Monday.

I'm here to say that all-or-nothing thinking stinks. It isn't healthy OR happy. It's miserable. Your healthy life SHOULD include your favorite foods. AND healthy foods that make your body happy.

It was a busy, restaurant-filled weekend as we celebrated our son's birthday as well as Mothers' Day. I prioritized the options at each restaurant and meal that make me the happiest - sourdough toast, two servings of sweet potato fries...HAPPY. I made changes somewhere else to get plenty of protein, fiber, vitamins, and minerals...HEALTHY. You CAN have both.

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