Need some help with an anti-inflammatory diet? Here are my top tips and my two favorite recipe websites from my experiences:
1. Look for Asian, Indian, and Mexican recipes made with lean meats. They will usually contain plenty of anti-inflammatory spices and avoiding fatty meats means avoiding inflammatory saturated fat.
2. Can you put veggies in that? Sure you can! It helped me to have a container of cut-up veggies in the fridge or freezer all the time to put in pretty much whatever I was making to make my fruit + veggie quota for the day.
3. Snack on fruit. Fruit makes a great stand-alone snack and adds a nice dose of anti-inflammatory antioxidants throughout the day.
4. Evaluate each meal for the possibility of an anti-inflammatory “add-in.” By that I mean something you can put in it or on it to boost its anti-inflammatory properties (like cinnamon, turmeric, chia seeds, flax seeds, or walnuts). Most dishes will do nicely with at least one of these guys, and often more than one. Sneaking little bits into each meal and snack will increase the overall anti-inflammatory power of your diet. Read this post for more tips on add-ins.
5. Find at least one fish you like, and eat it a few times a week. Fish is an excellent anti-inflammatory protein that is also low in saturated fat. Experiment – maybe you prefer whitefish like cod or tilapia, or maybe you prefer pink fish like salmon. Tuna? Mackerel?
6. Cook with an oil that has a high omega-3 content and tolerates high heat well. Canola oil is my favorite! FYI – olive oil contains a much high ratio of pro-inflammatory omega-6s to anti-inflammatory omega-3s (1:11) than canola oil (1:2), plus it is not stable at high heats. Save olive oil for low-temp sauteing and salad dressings.
7. Recognize when you tend to crave sweets and have a plan to avoid excessive sugar intake. Find anti-inflammatory alternatives, like an enjoyable exercise, social activity, or tasty fruit-based snack.
8. Seriously and honestly assess your stress relief practices. Stress relief is more than just functioning in spite of stress, it’s making an intentional effort to work through and eliminate mental and emotional stressors. Stress can wreak havoc on your body through many ways besides inflammation!
Looking for Anti-Inflammatory Recipes? Check out these websites for great information and inspiration.
Did you find these helpful? What tips do you have for living on an anti-inflammatory diet?