Nutrition. Education. Transformation.

Anti-Inflammatory Diet and Supplementation Plan

September 6, 2011

Anti-Inflammatory Diet & Foods and Health Benefits

Eggs, dairy, meat, beans and legumes

Anti-inflammatory Diet

  • Pastured organic eggs (farmers’ markets are often the best source)
  • Goat Yogurt
  • Goat Kefir
  • Raw goat cheese
  • Pastured free-range chicken
  • Wild fish
  • Grass-fed beef, bison or lamb (1 to 2x a week)
  • All beans
  • All legumes

Avoid: Factory raised eggs and meat, cow dairy, farm raised fish and non-organic beans and legumes | Anti-Inflammatory Diet

Vegetables, Mushrooms, Spices and Herbs | Anti-Inflammatory Diet

Anti-inflammatory Diet

  • Garlic
  • Onions
  • Leeks
  • Broccoli
  • Cabbage/Sauerkraut
  • Cauliflower
  • Zucchini (yellow and green)
  • Squash
  • Green beans
  • Sweet Potatoes
  • Watercress
  • Swiss Chard
  • Kale
  • Oyster, shittake, chanterelles, maitake mushrooms
  • Turmeric, coriander, cardamom, cinnamon, fennel, cumin, fresh ginger
  • Parsley, basil, oregano, sage, rosemary, thyme, cilantro

Avoid: Tomatoes, potatoes, eggplant, peppers and spinach | Anti-Inflammatory Diet


Fruit (1-2 servings daily) | Anti-Inflammatory Diet

Anti-inflammatory Diet

  • Apples
  • Bananas
  • Pears
  • Peaches
  • Blueberries
  • Raspberries
  • Blackberries
  • Cherries
  • Strawberries
  • Watermelon
  • Avocado

 

Avoid: All citrus | Anti-Inflammatory Diet

Grains (Gluten free only, small amounts)

Anti-inflammatory Diet

  • Brown rice
  • Wild rice
  • Millet
  • Oats (gluten free version)
  • Corn (organic non-GMO only)
  • Quinoa
  • Buckwheat
  • Amaranth
  • Sorghum

Avoid: Wheat, rye, barley, spelt, kamut | Anti-Inflammatory Diet

Fats and Oils

Anti-inflammatory Diet

  • Extra virgin coconut oil
  • Extra virgin olive oil
  • Sesame oil
  • Pastured butter
  • Ghee

Avoid:  Margarine, Smart Balance (any butter substitutes), canola oil, sunflower oil, safflower oil, grapeseed oil, corn oil, soy oil, cottonseed oil and Crisco | Anti-Inflammatory Diet

Nuts and Seeds | Anti-Inflammatory Diet

Anti-inflammatory Diet

  • Walnuts (for optimal digestion, soak in 1 quart jar with 1 TB sea salt and water overnight, then dehydrate at 115 degrees for 12 hours)
  • Flax seeds (grind fresh before using)
  • Chia seeds
  • Almonds (small amounts, same instructions as walnuts)
  • Sunflower seeds (small amounts. same instructions as walnuts)
  • Pumpkin seeds (small amounts, same instructions as walnuts)

Avoid: all other nuts and seeds | Anti-Inflammatory Diet

 

Drinks  

Anti-inflammatory Diet

  • Filtered water (4-6 glasses daily)
  • Performance
  • Coconut Water
  • Kombucha
  • Herbal tea
  • Alcohol (1-2x a week)
  • Coffee (1-2x a week)

Avoid: All sugary drinks

 Sweeteners

Anti-inflammatory Diet

  • Raw Honey
  • Organic Maple Syrup
  • Brown Rice Syrup
  • Raw Coconut Crystals
  • Rapadura
  • Stevia

Avoid: Splenda, Aspartame, Nutrasweet, Truvia,  high fructose corn syrup, agave (ok in very small amounts) | Anti-Inflammatory Diet

Supplementation | Anti-Inflammatory Diet

Anti-inflammatory Diet

  • Alfalfa: 5 with each meal or 10 with breakfast and dinner
    Anti-inflammatory, brings down swelling, helps digestion, cleanses blood
  • Omega 3 Fatty Acids: Contact us
    Anti-inflammatory, DHA for the brain
  • GLA: Contact us
    Works in concert for inflammation with Omega 3’s
  • Probiotic: 1 capsule daily
    Helps digestion, immunity, good bacteria, detoxification
  • Protein Powder: Use in the morning or at 3:00

SAMPLE MENU PLAN

Breakfast

  1. 2 eggs, 1 apple, goat yogurt
  2. Smoothie with goat kefir, 1 banana, berries, 1 TB flax seeds (freshly ground) and protein powder

Lunch

  1. Chicken, brown rice and onion, zucchini and green beans
  2. Turkey burger lettuce wrap and salad
  3. Black beans, avocado, brown rice and cilantro

3:00 snack (choose 1)

  1. Apple and walnuts
  2. Celery and hummus
  3. Protein shake
  4. Protein Bar (contact us for the best ones)

Dinner (no grains at night)

  1. Minestrone soup (or any bean and vegetable soup) and salad
  2. Baked chicken breast, broccoli and salad
  3. Wild fish, squash and salad
Print Friendly