Anti-inflammatory Diet.

Acute inflammation is a reaction in which your immune system will send out numerous signals that may cause the area to swell and become red. Inflammation starts when the body is trying to fight against a harmful irritant. This would, for instance, happen if you give yourself a cut. So very loosely speaking inflammation is the bodies immune system reacting to an irritant, the irritant may be a bacteria or a foreign object such as a splinter. 

Whereas, chronic inflammation happens when your immune system starts to fail and a person can develop a host of diseases that can impact an individuals quality of life on a day to day basis. Inflammation is a condition that has been becoming more prevalent worldwide it can be caused by poor nutrition, environmental toxins, genetics, reliance on medication, stress and limited physical activity. However, inflammation can be modulated when educated and prepared to enable you to take control of your health. 

 

Some conditions that are linked to inflammation include inflammatory bowel disease, heart disease, obesity, rheumatoid and osteoarthritis, allergies, asthma, lupus and Hashimoto's disease. 

Food that can worsen inflammation:                                      

*Gluten 

*Dairy: Cheese, ice cream, yoghurt and dairy milk.

*Corn

*Soy and soybeans 

*Peanuts

*Caffeine 

*Alcohol

*Sugar

*Eggs 

* Fruit: clementines, limes, oranges, pomelos, tangelos, tangerines, satsumas. 

*Grains: Barley, bulgur, corn, couscous, farina, farro, Kamut, semolina, triticale, wheat.

* Fats & oils: Corn oil, margarine, peanut oil, rapeseed oil, soybean oil and vegetable oil.

* Nightshade vegetables i.e. Tomatoes, white potatoes, eggplant, peppers and tobacco.

Foods to include more of: 

*Allium vegetables i.e. onions, garlic, leek, shallots, scallions, ramps and chives

*Apple cider vinegar 

*Herbs & Spices: Basil, cumin, dill, fennel, seeds, ginger, rosemary, turmeric.

*Fruit i.e. blueberries, raspberries, blackberries and strawberries, bananas, apples, cherries, kiwis, lemons, mango, pineapple.

*Bone broths prepared from organic animal bones.

* Fats & oils: Coconut and cold-pressed extra virgin olive oil, flaxseed oil, hemp oil and avocado. 

*Dark leafy greens & cruciferous vegetables: Argula, collard greens, kale, mizuna, mustard greens, romaine lettuce, spinach, swiss chard, broccoli, brussels sprouts, cabbage, cauliflower and kale. 

*Nuts & Seeds: Almonds, brazil nuts, cashews, chia seeds, flaxseeds, hemp seeds, macadamia nuts, pumpkin seeds, sesame seeds and walnuts. 

*Grains: Amaranth, brown rice, buckwheat, millet, quinoa, millet sorghum, teff, wild rice. 

*Animal and Fish Products: Anchovies, chicken, halibut, lamb, mackerel, salmon, sardines, trout and turkey.

Example Diet.

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Breakfast 

Quinoa Breakfast Bowl​ 

1 serving. Ready in 15 min.

 

Ingredients

Quinoa, 1 cup (142 g)

Almond Milk, 3 cups (786 g)

Salt, table, 1 Pinch (2 g)

Vanilla Extract, 1 tsp (5 g)

Cinnamon, 1 tsp (3 g)

Banana, 1 banana (119 g)

Almonds, 0.5 cups (125 g)

Nuts, coconut meat, dried (desiccated), not sweetened, 1 tablespoon (6 g)

Raspberries, 10 raspberries (19 g)

 

Instructions/Preparation

In a pot, add almond milk, salt and vanilla. Bring almond milk to a boil, add quinoa, stir, and lower to a simmer. Let simmer for 15 minutes, until the quinoa has soaked up all the liquid. Remove from heat and let rest to absorb any leftover milk. Loosen with a fork and cool down. You can store any leftover quinoa for a couple of days in an air tight container in the fridge for another breakfast.
In a bowl, place 4 tbs cooked quinoa, add about a cup of almond milk (cold or warmed up), sprinkle with cinnamon, add banana slices, almond slices, coconut flakes and a couple of raspberries. Serve.

Extra comments/notes

Use Celtic sea salt or pink Himalayan​ rack salt preferably. 

 

Original source

https://www.vibrantplate.com/vegan-quinoa-breakfast-bowl/

Lunch 

Eggless Lentil Patties 

6 servings. Ready in 15 min.

 

Ingredients

Lentils, mature seeds, cooked, boiled, without salt, 1 cup (198 g)

Buckwheat flour, whole-groat, 0.5 cup (60 g)

Red onion, 0.5 onions (56 g)

Coriander (Cilantro) Leaves, 0.5 cup (84 g)

Garlic Powder, 1 tsp (3 g)

Spices, pepper, red or cayenne, 1 pinch (84 g)

Flaxseed, 1 tbsp, ground (7 g)

Instructions/Preparation

 

Instructions/Preparation
1. Mix all ingredients in a medium bowl.
2. Place half of the mixture in a small food processor and process until it has a paste consistency. Combine with another half of the mixture.
3. Use a 1/4 cup to divide the mixture. Using your hands form disks of approximately 3 inches in diameter.
4. Heat the olive oil in a skillet over medium heat. Cook the patties for 2-3 minutes each side or until golden brown.
5. Add a dollop of Greek sauce on top and serve with green, if desired.

Notes
To cook the lentils just place them with water in a large saucepan. Bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat. Cool until just warm. Drain water.
 
To make a flax-egg mix 1 tablespoon flaxseed meal with 2 1/2 tablespoon of water. Let rest for 5 minutes to thicken.
 
Make-Ahead: Let the cooked patties cool completely, then transfer to an air-tight container with a layer of parchment paper in between each one. Freeze for up to a month.

Dinner

Curried Whitefish 4 servings. 

Ready in 30 min.

 

Ingredients

Coconut Oil, 2 tbsp (26 g)

Onion, Fresh, 1 onion (108 g)

Garlic, 2 garlic clove (8 g)

Ginger Root, 1 tsp (finely grated) (2 g)

Curry Powder, 2 tsp (4 g)

Table salt, 1 teaspoon (5 g)

Black Pepper, 1 tsp, ground (2 g)

Lemongrass (citronella), 1 tbsp (5 g)

Butternut, 2 cups, cubes (280 g)

Broccoli, 1 head (597 g)

Coconut Milk, 1 can (450 g)

Vegetable Stock (Broth), 1 cup (235 g)

White Fish, 4 fillets (680 g)

Coriander (Cilantro) Leaves, 0.25 cup (4 g)

Spring Onions (Scallions), 1 cup, chopped (100 g)

Lemon, 1 wedge or slice (1/8 of one 2-1/8" dia lemon) (7 g)

 

Instructions/Preparation

In a large pot over high/medium heat add the coconut oil and allow to melt. Then place in onion, ginger, curry powder, salt, and pepper and saute´ for 5-10mins.
Add the lemongrass (dried herb is fine if cannot find fresh), butternut squash and broccoli and saute´ for a further 2mins. 
Pour coconut milk and vegetable broth in whilst stirring, bringing it to the boil. Reduce heat and allow to simmer and add fish. Cover pot and simmer for 5mins until fish is cooked through. Remove and discard lemongrass (if fresh). 
Using a ladle add curry to a ​serving bowl. Garnish with coriander and spring onion and serve with a lemon wedge. 

 

Extra comments/notes

Use Celtic​ sea salt or pink Himalayan rock salt

Do you have more questions?