ANTI-INFLAMMATORY FOODS | what I eat every week

ANTI-INFLAMMATORY FOODS | what I eat every week

August 7, 2019 100 By William Morgan


– You’ve probably noticed by now
that most of my recipes are veggie heavy
and prioritize fresh,
wholesome ingredients
except for my deserts
and that’s because after
four autoimmune diagnosis,
I’ve learned how to really nourish my body
with simple, anti-inflammatory foods.
So what exactly are
anti-inflammatory foods?
They’re just ones that
have been well-studied
to reduce inflammation in the body.
They are the items that
nutritionists and doctors all agree
that we need to get more of
because not only do they
reduce inflammation,
but they have a whole heck
of a lot of other health benefits as well.
In today’s video I’ll share
eight anti-inflammatory foods
that I eat every week and
give you a few different
recipe ideas but remember
that you can always find
the full, printable recipe on my website.
All right, let’s dive in.
Berries, whether they’re
blueberries, strawberries,
raspberries or blackberries
all contain antioxidants
known as anthocyanins
and it’s the anthocyanins
that give berries
their vibrant, blue,
purple, and redish color.
While all fruits are generally
high in antioxidants,
berries really are the super stars
because they have so many
different chemical compounds
that are great at fighting
inflammation, cancer,
and cardiovascular disease.
Now here’s the cool part.
Not only do berries reduce
existing inflammation,
but they help to train ourselves
to respond better to episodes
of future inflammation as well,
and that’s why eating them regularly
is always a smart idea.
A few of my favorite recipes with berries
includes my blueberry smoothie,
my berry spinach salad,
my raspberry vinaigrette,
my strawberry banana
smoothie, and my acai bowl.
I’m sure you know that leafy
greens are good for you,
but do you know why they’re good for you?
Spinach, kale, Swiss
chard, dandelion greens,
and other greens are not
only full of antioxidants,
but their alkalizing to the body.
They’re packed with
nutrients including foliate,
fiber, vitamins, A, C, E, and
K and a variety of minerals.
While some jokingly refer to leafy greens
as rabbit food, including my dad,
there’s a reason why all animals
in the animal kingdom
prioritize leafy greens
and that’s because they nourish our bodies
on a cellular level.
Leafy greens prevent cognitive decline,
they keep our microbiome in tip top shape,
and they reduce overall body inflammation.
Some of my favorite
recipes with leafy greens
include my wild rice and arugula salad,
my shrimp, asparagus and avocado salad,
my garlic sauteed Swiss chard,
my post workout green
smoothie and my kale chips.
Salmon and other fatty fish such as trout,
sardines, anchovies, and
mackerel are all high
in essential omega-3 fatty acids,
and these are essential because
your body can’t make them.
You have to get them from your diet.
If you have an autoimmune condition,
omega-3s are even more important
because studies have
proven them very beneficial
for a wide range of autoimmune conditions
including lupus, rheumatoid arthritis,
type one diabetes, psoriasis,
all sorts of colitis,
multiple sclerosis and so many others.
Omega-3s are also
critical for brain health,
and interestingly enough,
those who consume fatty fish regularly
are less likely to be
depressed or anxious.
In short, omega-3s are one of the most
well studied nutrients
and studies time and again
show the massive anti-inflammatory effects
that they have on the body.
Some of my favorite salmon recipes include
my Dijon baked salmon,
my orange glazed salmon,
my salmon patties, my
smoked salmon frittata,
and my salmon avocado salad.
When most think of avocados,
they think of healthy fats and that’s good
because avocados are full
of monounsaturated fat
which is the good fat that
helps reduce cholesterol
and it reduces inflammation of the joints.
Healthy fats like those from avocado
are needed for energy, blood clotting,
brain development, absorbing
fat soluble vitamins,
and limiting inflammation.
The various nutrients in
avocados have also proven
beneficial in preventing
neurodegenerative diseases
such as Alzheimer’s and Parkinson’s,
and I’m always investigating
Parkinson’s research
because my dad has Parkinson’s.
Alright, fun fact about avocados
is that they actually have
more potassium than bananas.
For a three and a half
ounce serving of bananas,
you would get 10% of the
recommended daily allowance
of potassium and in the same
serving size of an avocado,
you would get 14%.
Some of my favorite avocado recipes
include my tuna stuffed
avocados, my avocado egg salad,
my avocado dressing, my
carrot and zucchini pasta
with avocado cucumber sauce
and my baked eggs in avocado.
Broccoli and other cruciferous vegetables
such as cauliflower, bok
choy, and Brussels sprouts
are jam-packed with antioxidants,
vitamins and phytochemicals.
Broccoli is rich in vitamin K, vitamin C,
potassium, magnesium and fiber,
but it’s the sulforaphane that
makes broccoli extra special.
Sulforaphane is one of the most
studied compounds in broccoli
and studies show that it has
protective affects against cancer,
and can detoxify harmful
chemicals in the environment
that would otherwise trigger
inflammation in our body.
Some of my favorite broccoli
and cruciferous veggie recipes
include my broccoli salad,
my steamed broccoli,
my whole 30 chicken broccoli casserole,
my garlic ginger bok choy,
and my cauliflower rice tabbouleh.
Garlic has been used for centuries
for it’s medicinal properties
and numerous studies
time and again show that it
has both cancer preventive
and immune boosting effects.
Of course Garlic adds
enormous to any recipe,
but it’s, it’s wide-ranging
health benefits
where garlic truly shines.
Garlic contains
anti-inflammatory chemicals
such as quercetin, which
naturally inhibits histamine,
and sulfur compounds that
stimulate your immune system
to fight disease.
If you have arthritis garlic
may be your best friend as well
because garlic has proven
to reduce the inflammation,
pain, and cartilage damage
associated with arthritis.
Now it’s hard to pick just
a handful of garlic recipes
because I use garlic in
so many different recipes
on my website, but I
love my zucchini pasta
with lemon garlic shrimp,
my mashed cauliflower
with garlic and herbs, my
garlic sauteed Swiss chard,
my sweet potato fries with garlic aioli,
and my poached chicken
and winter vegetable soup.
So ginger, just like garlic,
has been used for
centuries around the world
for it’s healing properties.
It’s well known to help
reduce motion sickness,
reduce pain, and reduce nausea.
Ginger contains substances
known as gingerols
that reduce inflammation
and turn off the pain causing
compounds in the body.
In terms of digestion,
ginger supports digestion
and helps with motility which just means
that it moves things more
quickly through our intestines,
and in fact it’s been
shown that ginger can move
things through twice as fast which is key
if you struggle with constipation.
Because of these digestive benefits,
ginger has been proven to
help reduce colorectal cancer
and to boost the immune system.
Now remember that about 75
to 80% of our immune system
comes from our gut so
anything that helps the gut
like the ginger, obviously,
is gonna help our immune system as well.
Some of my favorite ginger recipes include
my scallops with citrus ginger sauce,
my carrot ginger soup, my golden milk,
my cucumber melon gazpacho
with ginger shrimp,
and my asian cauliflower
rice with ginger shrimp.
Alright, lastly we have chia seeds
and while chia seeds are
known as a super food today,
in ancient times they
were a dietary staple
most known for providing energy,
and in the ancient Mayan
language the word chia
actually translated to the word strength.
In addition to all of the vitamins
and nutrients in chia seeds,
they also pack a hefty dose of fiber.
In fact, they’re one of the
world’s best sources of fiber
and all of that fiber is great for helping
to balance blood sugar and,
of course, good gut health.
Chia seeds along with flax seeds
are loaded with antioxidants and omega-3s
and the antioxidants fight free radicals
and the omega-3s reduce inflammation
just as I mentioned with the salmon.
Some of my favorite chia seed recipes
include my chia seed
pudding, chia seed jam,
my ultimate seed crackers,
my peanut butter and jelly chia pudding,
and my coconut chia mango popsicles.
Now there are many more
anti-inflammatory foods
than these eight I mentioned today.
These just happen to be the ones
that I eat most frequently
and you probably noticed
from all of the recipes
that I just tend to mix and match
all of these ingredients
to create new meals,
but the quirks of all of this information,
and I think this video in general today
is the question, can
changing your eating habits
change your overall health?
And the answer, you bet ya.
It’s never too late to
adopt healthier habits
and to improve your overall wellness.
I hope you guys enjoyed
today’s video and if you did,
make sure to give it a thumbs up
and let me know in the comments below
what your favorite
anti-inflammatory foods are.
As a reminder, you can
find so many more recipes
over on my website and I’ll
be working on a new recipe
later this week to bring you next week.
So I’ll see you guys again then.
(upbeat music)