If you want to eat for long-term health, lowering inflammation is crucial.
Inflammation in the body causes or contributes to many debilitating, chronic illnesses — including osteoarthritis, rheumatoid arthritis, heart disease,Alzheimer’s disease, Parkinson’s disease, and even cancer.
That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.
Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism.
Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.
Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:
1. Consume at least 25 grams of fiber every day.
A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.
To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).
2. Eat a minimum of nine servings of fruits and vegetables every day.
One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable.
For an extra punch, add anti-inflammatory herbs and spices — such asturmeric and ginger — to your cooked fruits and vegetables to increase their antioxidant capacity.
3. Eat four servings of both alliums and crucifers every week.
Alliums include garlic, scallions, onions, and leek, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.
Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.
If you like the taste, I recommend eating a clove of garlic a day!
4. Limit saturated fat to 10 percent of your daily calories.
By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.
You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compoundsformed during cooking.
5. Consume foods rich in omega-3 fatty acids.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.
Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.
And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:
6. Eat fish at least three times a week.
Choose both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.
7. Use oils that contain healthy fats.
The body requires fat, but choose the fats that provide you with benefits.
Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.
8. Eat healthy snacks twice a day.
If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.
9. Avoid processed foods and refined sugars.
This includes any food that contains high-fructose corn syrup or is high in sodium, which contribute to inflammation throughout the body.
Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels,raised blood pressure, increased risk of fatty liver disease, and more.
10. Cut out trans fats.
In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason — studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.
A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.
11. Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.
Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.
And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
FIND OUT HOW GREEN JUICE SMOOTHIE RECIPES ARE SO HEALTHY FOR YOU!
We all strive to keep well and healthy and a lot of us try to figure out what is the best things to put into our bodies. Saying that, the green vegetable smoothie has so many nutrients and vitamins, and is great for detoxing the body, and making you feel great and look fantastic!
HOW THE GREEN JUICE SMOOTHIE DIET CAN CHANGE YOUR LIFE STARTING TODAY!
Ever thought the green juice smoothie craze was just a fad? Think again. There are thousands of success stories from people who have incorporated these juices into their life, and the simple green juice smoothie has changed lives around the world.
Whether you are looking to lose weight, improve your skin, look younger, improve your general health, or detoxify the body, green juices can be a powerful weapon in your arsenal. Don’t believe us? Then read this…
Can a Green Juice Smoothie Really Change Your Life?
A recent documentary by Sergei Boutenko called Powered by Green Smoothies looked at the effects of green juice smoothies on ten ultrarunners and CrossFitters over a period of time. Both groups kept their training the same but added green smoothie into their diet every day for six weeks. The results?
Those who consumed more of these juices experienced less soreness and recovered quicker from their training. The athletes were able to improve their health just by incorporating this simple superfood into their diet! For example, one participant in the documentary was able to run for a further 20 miles after 10 days off instead of his normal month-long recovery.
The Health Benefits Of The green juice Smoothie
The humble green juice smoothie has been shown to have a plethora of health benefits on various individuals. Whether it’s kale, cucumber, mint, apple, or spinach, drinking more of these ingredients can help to lower the risk of developing disease later in life, reduce blood pressure, aid with digestion, improve skin, and provide the body with a boost of energy.
Packed full of vitamins, minerals, and anti-oxidants, these juices can help to get rid of free radicals in the body and reduce toxin build-up, making them a powerful tonic for the body. In fact, a green juice smoothie cleanse can help to get burn unwanted fat and leave you looking and feeling younger.