Anti-Inflammatory Diet & Foods and Health Benefits
Eggs, dairy, meat, beans and legumes
- 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
- 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
- Apples
- Bananas
- Pears
- Peaches
- Blueberries
- Raspberries
- Blackberries
- Cherries
- Strawberries
- Watermelon
- Avocado
Avoid: All citrus | Anti-Inflammatory Diet
Grains (Gluten free only, small amounts)
- 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
- 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
- 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
- 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
- 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
- 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
- 2 eggs, 1 apple, goat yogurt
- Smoothie with goat kefir, 1 banana, berries, 1 TB flax seeds (freshly ground) and protein powder
Lunch
- Chicken, brown rice and onion, zucchini and green beans
- Turkey burger lettuce wrap and salad
- Black beans, avocado, brown rice and cilantro
3:00 snack (choose 1)
- Apple and walnuts
- Celery and hummus
- Protein shake
- Protein Bar (contact us for the best ones)
Dinner (no grains at night)
- Minestrone soup (or any bean and vegetable soup) and salad
- Baked chicken breast, broccoli and salad
- Wild fish, squash and salad