Tag Archives: good fats

How to cut disease -promoting inflammation with foods

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Inflammation. It’s not just for health headlines. It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it’s chronic (i.e. lasts a long time).

Inflammation has been linked to obesity, heart disease, Alzheimer’s, and diabetes, just to name a few. The metabolic Balance reset program creates an anti-inflammatory diet based on individual blood markers that reveal levels of inflammation in the body. To learn more about reducing inflammatory markers join my free webinar here.

But, instead of writing all about what it is, how it’s measured, and where it comes from; I did that in my information webinar on May 13, why don’t I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it?

Here are my top anti-inflammatory food recommendations:

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favourite of yours?

Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto=plant)? Yes, many antioxidants such as “anthocyanins” and “resveratrol”  are found in these small and delicious fruits.

In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant “sulforaphane.” This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin.

 Just make sure to choose red peppers over the other colours.  Peppers that are any other colour are not fully ripe and won’t have the same anti-inflammatory effect.

I pack these two super-healthy vegetables together in this week’s recipe (see below).

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be terribly inflammatory (hello: “trans” fats), neutral (hello: saturated fats), or anti-inflammatory (hello: “omega-3s), this is why choosing the right fats is so important for your health.

The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers.

Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh and don’t forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG.

EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer’s.

Drinking steeped green tea is great, but have you tried matcha green tea? It’s thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 – Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric? 

Turmeric contains the antioxidant curcumin.

This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

I’ve added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

Anti-inflammatory Food #6: Dark Chocolate

Ok, ok. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries.

Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely “flavonols”). These reduce the risk of heart disease by keeping your arteries healthy. They’ve even been shown to prevent “neuro-inflammation” (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary “candy bars.” You already know those aren’t going to be anti-inflammatory!

Conclusion

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colourful berries, vegetables, and spices, to healthy fats, and even cocoa.

You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of “anti-inflammation.”

Recipe (Broccoli, Pepper, Turmeric): Anti-inflammatory Quinoa

Serves 2

¾ cup dry quinoa (pre-rinsed)

2 tbsp coconut oil1 medium onion, diced1 bell pepper, chopped1 dash salt½ tbsp turmeric1 dash black pepper

2 cups broccoli, chopped including stalks, peeled and chopped

In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

references available upon request

Medical Disclaimer

The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your diet, taking supplements or making any changes to your health care regimen.

Three Must Eat Breakfast Foods

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Are you a breakfast eater?  Or dare I ask are you a “healthy” breakfast eater? 

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don’t have time and you need some healthy ideas for “grab and go” mornings – who doesn’t ever run short on time in the mornings?

Maybe you’re ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don’t worry, I have you covered!

Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. 

The Metabolic Balance ® nutrition plan is based on 3 Meals per day, with breakfast as a careful balance of the macro nutrients, Protein as the most important.

Why? This is what will keep you full and your blood sugar balanced throughout the day so you can avoid cravings and constant snacking that leads to weight gain and blood sugar imbalances. You can learn more about the Metabolic Balance ® nutrition concept right here.

The plan also helps to balance hormones and if you want a strategy to balance hormones (because hormones happen to be involved in every, and I mean everything that goes on in our body,) I have a 7 day, self directed quick start program just for you. Step by step instructions plus some delicious recipes! Find out more here.

So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

There have been many studies on the cholesterol in eggs and it’s association with an increased risk of arterial or heart disease. For the most part, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

But wait for it, there is a recent study that advises caution with eggs, more specifically, the cholesterol in eggs!

Here we go again. You can be forgiven for being confused.

My suggestion is to do what works for you. If you choose not to eat eggs, that’s okay too.

I still eat eggs and I’m not going to change that any time soon. However, I generally only eat about 2-3 per week. Though according to the study that can increase risk of having a heart attack or stroke.

Marion Nestle, PhD, a professor of nutrition, food studies and public health at New York University says:

“While scientists are sorting all of this out, an egg now and then does not seem to be unreasonable . As with everything else in nutrition, variety, unprocessed and moderation are strategies that work pretty well.”

Oh good, I won’t have to give up my delicious frittata any time soon. Besides its loaded with fresh unprocessed veggies! (see breakfast food #3)

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast! 

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato. Leftover veggies also work great in this recipe.

References available upon request

Yep, you gotta read the small print, its important:

Disclaimer

The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.