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Nutrition Workshop: Anti-Inflammatory Foods

Nutrition Workshop: Anti-Inflammatory Foods

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Published by The Palette Fund
Inflammation is a leading factor in the development of many chronic illnesses. In this workshop, you will learn which foods trigger inflammation, and which foods inhibit it.
Inflammation is a leading factor in the development of many chronic illnesses. In this workshop, you will learn which foods trigger inflammation, and which foods inhibit it.

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Published by: The Palette Fund on Nov 08, 2012
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Nutrition Workshop #1 – Anti-Inflammatory Foods

Inflammation is a leading factor in the development of many chronic illnesses. In this workshop, you will learn which foods trigger inflammation, and which foods inhibit it.

Anti-Inflammatory Diet # 1: Getting Started
Use these hints to help create a healthy kitchen based on a wide variety of anti-inflammatory foods!


1.

Remember: Fresh is best and buy organic whenever possible! Take advantage of local produce stands or farmer's markets as good sources of naturally grown, seasonal and regional foods. Shop around the block. Typically the perimeter of a grocery store has the freshest foods – produce, meats and cheese, etc. Try to focus most of your shopping on this area for the healthiest, whole foods. Keep a shopping list on hand so you can add anything that you think of, or notice that you have used up. Make preparing and eating meals a group effort; a way to enjoy and communicate with family and friends. Use the recipes we featured today. Invest in good food storage containers to keep items fresh. Use the refrigerator for storage: Whole wheat flours, whole grains, nuts, and seeds can be stored in the freezer to keep them as fresh as possible. Consider buying a coffee grinder to be used solely for grinding whole flaxseeds. Make sure your cutting boards are free of defects that can harbor germs and bacteria. If the surfaces are very porous or hard to clean you may want to invest in new ones.

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Source: http://www.drweil.com/dr-weil-anti-inflammatory-diet-getting started

Anti-Inflammatory Diet 2: Understanding Food Labels
To help you stay away from consuming pro-inflammatory foods it is important to read and understand food labels.

Many of these ingredients are considered pro-inflammatory. Discard any food you have in your pantry or do not buy any products containing any of these ingredients.
           

Animal fat, such as lard Artificial sweeteners or non-nutritive sweeteners Corn oil Cottonseed oil Fractionated oil High fructose corn syrup (HFCS) Hydrogenated oil or vegetable shortening Margarine Palm or palm kernel oil Partially hydrogenated oil (source of trans-fat) Processed vegetable oils (trans-fats) Blended vegetable oils

Source: http://www.drweil.com/dr-weil-anti-inflammatory-dietunderstandingfoodlabels

Anti-Inflammatory Diet 3: Cleaning your Pantry
Here is a suggested guideline to help you clean and re-stock your pantry: 1) Snacks Toss
 

Products made mostly of white flour and/or sugar Nuts that taste or smell rancid Nuts, including roasted soy nuts Dried fruits: apricots, prunes, cherries, cranberries, blueberries, raisins Dark chocolate (with at least 70 percent cocoa content)

Keep or Buy
 

2) Cereals and Breads Toss

 

Sugary cereals, Sweetened, “just add boiling water” hot cereals Breads made with white flours Organic, high-fiber cereal varieties Steel-cut oats or organic, natural instant varieties of hot cereals Whole-grain breads, with or without nuts

Keep or Buy
  

3) Packaged food, dry goods and oils Purge
   

Instant soup (very high in sodium) Rice or noodle mixes (often high in sodium and undesirable fats) White flours Instant drink mixes (iced tea, instant coffee, sugary hot chocolate mixes) Cooked whole grains Dried beans, dried peas, lentils Healthy oils: Extra-virgin olive oil and expeller-pressed organic canola oil Walnut, almond or cashew nut butter Tea – look for a high quality green, white or oolong tea

Keep or Buy
  

 

4) Canned foods Purge

High-sodium content items: canned soups, beans, vegetables and tomato products (total daily intake of sodium should not exceed 2,400 mg) Canned fruit packed in syrup or even light syrup Pasta sauces that are high in sugar, sodium Canned tuna that is not dolphin safe or is packed in oil Organic vegetable or chicken broth. Use as a soup base, or for poaching or other cooking methods

  

Keep or Buy

If you eat canned soups regularly, choose organic, vegetable-based varieties that are low in sodium Organic, canned tomato products Canned fruit "packed in juice" or au natural (keep in mind that fresh is best) Canned sockeye salmon and sardines packed in water

 

Source: http://www.drweil.com/dr-weil-anti-inflammatory-dietcleaningyourcupboardandpantry

Anti-Inflammatory Diet 4: Cleaning Your Refrigerator
The refrigerator can be the perfect staging area for healthy meals. Use the following tips to make your refrigerator your ally in your quest for a healthy diet. 

 1) Refrigerator
 Purge
      

Creamers with artificial additives or sugars Margarines or spreads, if they contain “partially hydrogenated oil” Yogurt that has added sugary fruit or artificial sweeteners American or processed cheeses, “cheese food” and cream cheese Juice drinks and cocktails that are not 100% fruit juice Sodas, sports drinks with added sugars or artificial sweeteners Processed lunch meats Seasonal, organic, locally grown produce (if possible) Organic, hormone-free dairy products Organic soy, almond, rice or oat beverage. Look for organic soy products that do not contain the thickening agent carrageenan, and that are calcium-fortified Organic yogurt - plain (you can add your own fruit) Small amounts of natural, hard cheeses or naturally lower fat soft cheeses

Keep or Buy
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Eggs gathered from chickens that are cage-free and raised organically. Also, seek eggs that are high in omega-3 fatty acids. Mayonnaise made with healthy oil - buy a small jar and use it sparingly Hummus – great substitute for mayonnaise on a sandwich Fruit juice such as pomegranate, blueberry or citrus juices

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2) The Freezer
 Purge
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Entrees and frozen items high in sodium, that contain unhealthy fats Frozen juice drinks that are not 100% juice Frozen, organic blueberries, blackberries, raspberries, strawberries, cherries
 Frozen, organic vegetables
 Healthier frozen dinners and entrees that are free of undesirable ingredients, have low sodium levels and contain no added sugars
 Whole fruit sorbets

Keep or Buy

 

Source: http://www.drweil.com/dr-weil-anti-inflammatory-diet-cleaning your refrigerator

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