Today I attended a workshop by fellow dietitian Sandra Weatherly on how to decrease inflammation in the body. The effects of inflammation can be harmful and it is linked to heart disease, auto-immune diseases, Alzheimer's, cancer and diabetes.
Here are 10 ideas to decrease inflammation by how you eat:
1. Eat lots of fruits and vegetables. Half your plate should be tasty produce!
2. Use extra-virgin olive oil. For example, try dipping bread in olive oil and balsamic vinegar mixed with herbs on a plate just like they serve at Italian restaurants. It's a great substitute for butter.
3. Nuts are a great snack instead of chips that have more fat, salt and calories and don't leave you feeling full. Nuts have fiber and help you feel more full.
4. Eat whole grains. Avoid white, refined grains. Opt for brown rice, whole wheat pasta, quinoa.
5. Eat fish two times a week. Fatty fish like salmon has omega 3 fatty acids that are powerful.
6. Eat less fast food. Home-made cooking is more economical and tends to have better nutrition.
7. Use spices, herbs and garlic for seasoning foods.
8. Drink less sugary drinks. Water is a great beverage for anytime!
9. Incorporate more beans and lentils in your meals.
10. Dark chocolate with 70% cocoa has powerful antioxidants. Dark chocolate should be eaten in moderation and won't make up for less than ideal eating.
Other helpful ideas for decreasing inflammation include: getting quality sleep, exercise, not smoking and mindfulness/stress relieving practices (yoga, deep breathing, etc.).
I plan on incorporating these ideas and I'd love to hear about positive changes you see as you take better care of your health.
