Anti-Inflammatory Diet
The Anti-Inflammatory Diet is an organic, whole foods diet with plenty of high-quality organic protein, nutrient-rich vegetables, fresh fruit, good fats and oils, nuts and seeds, and no refined foods or artificial sugars. In short, it is a chemical-free diet that is more in alignment with the diet our ancestors followed (aka Paleo). By following this diet, you will feel better physically, boost brain function, have more energy, eliminate cravings, improve sleep quality, and lose weight if that is your goal.
To avoid disease, we must ditch pro-inflammatory foods and focus on foods and lifestyle factors that promote a healthy body and immune system. To build a healthy immune system that properly regulates the inflammatory response, we must provide our bodies with the key nutrients it needs to do so. When we feed our bodies toxic foods and deprive it of essential nutrients, inflammation becomes chronic in nature. The inflammatory response fails to shut off, becomes chronic, and can even begin malfunctioning by targeting healthy body tissues (aka autoimmunity).
The foods and beverages to avoid are: refined white sugar, gluten-containing foods, grains, dairy, legumes, soy milk and soy foods, processed and refined carbohydrates (cookies, candies, muffins, pastries—especially the gluten free varieties, which are high in sugars and are processed foods), artificial sweeteners (saccharin, aspartame, NutraSweet, Equal), MSG, soft drinks, fruit juices, and beer.
Breakfast
Blackberry Smoothie with Adaptogens
2 cups of almond, coconut, or hemp milk
1-1/2 cup blackberries
20-40 drops of Eleuthero root tincture (Siberian Ginseng)
1 tsp of fresh ginger root
1/2 to 1 tsp Spirulina powder
Pinch of sea salt
Mix all ingredients in blender until smooth.
Lunch
Spinach Salad and Sesame Dressing
1/4 cup sesame oil
4 tablespoons balsamic vinegar
4 tablespoons sesame seeds
2 tablespoons lemon juice
3 cloves garlic, pressed
1 tablespoon of dried basil or fresh basil leaves
Dash sea salt and pepper
Sauté sesame seeds in one tablespoon of sesame oil for several minutes until lightly browned. Allow them to cool.
Mix all the ingredients together. Pour over fresh spinach.
Dinner
Indian-Spiced Ginger Carrot Soup
2 teaspoon coriander seeds
1 teaspoon yellow mustard seeds
3 tablespoons avocado oil
1 teaspoon curry powder (preferably Madras)
1 tablespoon minced peeled fresh ginger
2 cups chopped onions
1 1/2 pounds carrots, peeled, thinly sliced into
rounds (about 4 cups)
1 1/2 teaspoons finely grated lime peel
5 cups (or more) chicken broth or vegetable broth
Optional: 3 Kaffir lime leaves (you can purchase these at an Asian grocery store fresh or frozen)
2 teaspoons fresh lime juice
1 can coconut milk
Plain coconut milk yogurt (for garnish)
Chopped cilantro or parsley (for garnish)
Grind coriander and mustard seeds (in spice mill, blender, hand blender container, coffee grinder, or mortar and pestle) to fine powder. Heat oil in heavy large pot over medium-high heat. Add ground seeds and curry powder; stir 1 minute. Add ginger; stir 1 minute. Add onions, carrots, and lime peel. Sprinkle with salt and pepper; sauté until onions begin to soften, about 3 minutes. Add 5 cups broth; bring to boil. Add kaffir lime leaves (if you have them they add a Thai flavor) and coconut milk. Reduce heat to medium-low; simmer uncovered until carrots are tender, about 30 minutes.
Cool slightly. Working in batches, puree in blender or use submersible hand blender until smooth. Return soup to pot. Add more broth by 1/4 cupfuls if too thick. Stir in lime juice; season with salt and pepper. This can be made one day ahead. If so, chill uncovered until cold, then cover and keep chilled. Heat before serving. Garnish with yogurt and serve.