Five Foods that Reduce Inflammation (and one recipe)
One of the most popular classes I teach is all about eating to beat inflammation. I love this topic so much that I’m sharing some of the info from that class with you today.
But first, what IS inflammation anyway? 
Inflammation is our body’s normal and healthy response to injury or attack on the immune system. There are two types of inflammation.
Acute inflammation occurs on the surface of the body and is commonly described as heat, redness, swelling, and pain. When you get a scrape or sprain your ankle, then you experience acute inflammation. The heat, swelling, redness, and pain go away when the injury is healed.
Chronic, low-level inflammation at the cellular level – known as the “silent killer” – develops without pain and can lead to obesity, diabetes, cancer, and heart disease. Chronic inflammation can be caused by harmful foods, stress, environmental toxins, infections, or leaky gut.
Thankfully, we have the ability to turn down the flame of chronic inflammation by choosing nourishing, anti-inflammatory foods.
Below are five of my favorites!
  1. Turmeric – This spice is often found in curries, but you can also sprinkle it on your eggs and add it to smoothies. The active ingredient in turmeric is curcumin which has been shown to be better at reducing inflammation than common OTC pain relievers.
  2. Ginger – In addition to being a popular digestive aid, ginger helps address inflammatory issues such as arthritis and heart disease.
  3. Fatty Fish – Wild-caught salmon and sardines are two examples of fatty fish that can help control inflammation. These fish contain powerful Omega-3 oils which can help reduce pain.
  4. Berries – Colorful fruits and vegetables are full of phytonutrients (nutrients only found in plants) and are excellent for overall health. Berries in particular are chock full of antioxidants which can reduce your risk for heart disease and cancer.
  5. Dark Leafy Greens – Kale, spinach, broccoli, arugula, chard, and even dandelion are just some of the many leafy greens we can use to reduce inflammation and improve digestive health. Try to get at least one serving of greens every day.
Anti-Inflammatory Vegetable Stew
(Serves 4)
• 1 tablespoon olive oil
• 1 yellow onion
• 3 carrots
• 3 celery stalks
• 4 cloves garlic
• 1 1/2 teaspoon chili powder
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground turmeric
• 2 teaspoon salt , plus more to taste
• 1 cup red lentils
• 1/2 cup dry quinoa
• 5 cups water
• 1 28 oz can of diced tomatoes
• 2 cups spinach
1. Heat olive oil in a large pot over medium heat and sauté the onions, carrots, and celery until tender, about 8 minutes.
2. Add minced garlic and sauté another minute, just until fragrant.
3. Add chili powder, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring the soup to a boil.
4. Once boiling, lower the heat and cover the pot. Simmer until lentils are tender, about 20 minutes.
5. Stir in the spinach and cook until it’s wilted, just a few minutes. Season with additional salt, if desired,and serve warm.
Five Foods that Reduce Inflammation (and one recipe)
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