Anti - inflammatory Diet for Beginners

PeppermintPatty

PeppermintPatty

🐢. 🐳. 🐢
Location
Canada
Anti inflammatory Diet

I’ve decided to commit myself to my anti - inflammatory diet by posted my efforts.

It’s a proven fact that inflammation causes pain pain causes inflammation. One way we can avoid pain is by eating a diet low in sugar, high in protein; known as an anti inflammatory diet.

It’s also well known that diets low in sugar can cause significant weight loss and I have 40 pounds to lose.

Each day I will commit to this healthy life style. It will take time & effort which is something I have.

Choosing recipes that are quick and easy is something that I strive for.

If you have an anti inflammatory recipe you’d think I’d like or others might like, please post it.

In order to lose weight I’ve decided to use protein drinks as meal replacements. The protein powder I chose has collagen in it to help strengthen bones. This protein I’ll add to my morning coffee.

I’m choosing recipes online as well as using this book recipe by registered nutritionists / dieticians.

Their book is dedicated to readers who are stepping into the market and into the kitchen to reclaim their good health and well being.

Anti - inflammatory Diet for Beginners.

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Yesterday I made gluten free chicken strips. I used the recipe I found online but changed some things.

I used chicken breasts cut into strips and had everything but parsley. One thing this recipe is missing is clarification. Are these herbs powdered OR flaked. I ask because I had a mixture of both. Basil and oregano were dried flakes, not ground. I also substitute robinhood gluten free flour for rice Chex since I didn’t have any. I added a 1/3 cup.

I wish I took a photo but I was too hungry. My husband really liked it. We had it with homemade coleslaw.

Anti-Inflammatory Baked Chicken - Nourished Nutrition CounselingIMG_3870.jpeg
 
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Today I created my own anti inflammatory omlette and realized that most foods I eat are.
I call this a Mediterranean Omelette

Mediterranean Omlette ( 2 servings )

3 or 4 Mushrooms sliced
I thick slice Red onion ( chopped )
6 Black or green sliced olives
6 Pickled hot peppers
Goats milk feta cheese ( 2 tablespoons) crushed
I tsp,Crushed dried oregano
1/2 Tomato ( I had none ) IMG_3874.jpeg
2 eggs
2 tablespoons cold water
Ground pepper to taste
Ground Himalayan pink salt


Whisk eggs together
Add water and whisk again
Pour eggs into hot frying pan and allow to cook
Add ingredients to one side and let cook until feta cheese melts.

Flip other side over
Let cook for a few minutes or until cheese is melted . Serve with air fried sweet potatoes or yams

IMG_3875.jpeg
 

Pepper said:
Wish I had the energy to use so many ingredients. I don't have the energy to crack one egg.....plus the cats jump all over the stove and I'd be afraid to burn them alive.
Click to expand...
Get an electric frying pan and start training your cats. Train them , not only for their own safety, but for your well being. A deep electric frying pan is very versatile.
 
Nathan said:
@PeppermintPatty , I like where you're going with this thread! Any reduction in inflammation is a step away from the aches and pains that so many people take pills to escape from.

The dishes posted look delicious and easy to prepare. Yum!
Click to expand...
Every little bit helps. If I put the effort into eating better, my body will feel better. If I feel better, I’ll be able to do more. Eating well helps the body AND the mind. It’s worth the time expenditure.
 
Happyflowerlady said:
One of the most anti-inflammatory foods ever is fresh pineapple. It also has a natural pain-reliever that helps fight pain along with getting rid of the inflammation.
Only a fresh pineapple will work, because canned pineapple has lost all of the beneficial enzymes that do this magic.
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I have that on my gluten free pizza I made. I’ve got 2 in the freezer

@Pepper. Please realize that you are making more product than just for one meal. Many meals will last up to a week in fridge and many things can be frozen.
 
Chicken Soup with spinach and noodles
— 2 tbsp. extra virgin olive oil
- 1 ⅓ cups chopped yellow onion
⁃ ⅔ cup chopped carrot ( 1 carrot )
⁃ ⅔ cup chopped celery ( 1 pc celery )
⁃ 2 cloves of garlic
⁃ 4 cups cups unsalted chicken broth
⁃ 2 cups water
⁃ 6 ounces gluten free noodles
⁃ 1 ½ tablespoons chopped fresh oregano
⁃ ½ teaspoon kosher salt
⁃ chicken ( 2 to 3 chicken breasts)
⁃ 4 cups baby spinach
⁃ 1/4 cup Parmesan cheese


Step 1

Heat 2 tbsp. Olive oil. Cut chicken into bite size pieces and cook them over medium - separate chicken, put onto plate , cover and set aside

Step 2
Add onion, carrot, celery and garlic; cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes


Step 3 Add broth, and chicken cover and bring to a boil. Add gf noodles , oregano and salt; cover and cook, stirring occasionally, until the noodles are cooked.
IMG_3879.jpeg
Step 4 Stir in spinach; cook until the spinach is wilted, 2 to 4 minutes.
IMG_3880.jpeg
Add Parmesan cheese and serve
IMG_3884.jpeg


Note: I use a large electric frying pan to make this. Gluten free noodles cook much quicker than regular noodles.

This soup tastes far nicer than it looks.
It’s similar to wedding soup
 
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Lately I’ve been busy searching the net for more anti inflammatory recipes and I found this link which is fabulous.

Anti-Inflammatory Recipes

The other day I made the chicken soup but omitted the chicken meatballs for freshly cooked chicken breast pieces. I also only put 900 ml of chicken broth plus 2 cups water.

Today I made the salmon with tangy chutney/ relish. The only change that I’d make is 1 cup chopped cranberries and I wouldn’t use the food processor; I’d cut them by hand.

Anti-Inflammatory Recipes

IMG_3891.jpeg

This great thing about eating this way is that I’m not getting hungry in between. I bought some protein powder with collagen and put it in my morning coffee and it’s good even with no sugar.
 
Alizerine said:
This is of great interest to me because I am trying do do the same. The chicken soup is much like mine except for the gluten free noodles. I am also trying to include magnesium rich foods for heart health.
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I started this diet last Sunday and I’m getting results already. I’ve lost weight, my knees hurt less but the biggest improvement is my mind.
Brain fog is gone. My mind feels FAR healthier which makes me FAR more secure.

This diet definitely takes effort but it’s ALL worthwhile.

I decided to create this thread to help keep me motivated. If I help just one more person, then it’s all worth it. Plus I can look over the recipes I tried and liked. Next time I cook fish it’s going to be in my deep dish electric fryer. It’s so much easier to watch it cook.
 
Sounds good. I'm sure there are others out there who will benefit from this thread. I bought a book on the Mediterranean
Diet on line but the print is so small it is a chore to read. Mostly I google specific foods and recipe ideas pop up. I also do collagen in my morning coffee.
 
Alizerine said:
Sounds good. I'm sure there are others out there who will benefit from this thread. I bought a book on the Mediterranean
Diet on line but the print is so small it is a chore to read. Mostly I google specific foods and recipe ideas pop up. I also do collagen in my morning coffee.
Click to expand...
If you are reading an ebook, @Alizerine , you should be able to change the font size to where it is easy to read. This is one of the main reasons that I now almost exclusively read ebooks. Regular paper books, especially the small paperback ones, have print that is just hard for me to read easily, even with my reading glasses on.
I like being able to reference something easily in a regular book, because you can flip through to pages that are underlined, but for actually being able to read, the ebooks work much better for me.
I have around 500 ebooks in my Kindle library now, most are about healthy living, and I am always watching for new ones to go on sale.

If you do not have a kindle (or other small tablet), it is well worth getting one to read books so that you can carry them along easier, and make the font size easy to read.
 
Alizerine said:
Sounds good. I'm sure there are others out there who will benefit from this thread. I bought a book on the Mediterranean
Diet on line but the print is so small it is a chore to read. Mostly I google specific foods and recipe ideas pop up. I also do collagen in my morning coffee.
Click to expand...
I hope others benefit from this thread. If not, I know I will. If eating a specific way brings the results I’m feeling already, it’s worth it. I’m fending off dementia. Diminishing blood veins are throughout the entire body including the brain. Plus it just feels so right. That low blood sugar thing had me craving all kinds of sugary stuff. Stop eating all forms of sugar and the results are almost immediate. I’m going to have one day a week where I make something with some form of sugar in it.
 
No. This is not an ebook. I often order used books online from ABE books. It is a great place to find unusual and hard to find books from independent sellers throughout the country and the UK. I have been very pleased in the past. I just wasn't prepared for such tiny type..

I may consider a kindle in the future. Thanks for the information.
 
An anti-inflammatory diet is great, but check with your doctor before getting too deep into a protein diet. It can back-fire. I believe foremost in moderation although I avoid many food items while concentrating on antioxidants.

Inflammation of the body is the root cause of so many evils, including aging (but that is more complicated.) Inflammation of the body can be measured with the C-Reactive Protein Test. You are supposed to be lower than seven, but for the last 15 years or so, I have been one or lower than one. When I changed doctors, the new doctor had me to retake this test because he simply didn't believe that at age 88 I have hardly any inflammation. I am going two hours a day hiking with my 3 Boxer dogs, just got my driving license renewed to age 93, and am living pain-free (although I have a few "boo-boos.")

For perhaps 20 years, I have been concentrating on "free radicals" and how to keep them at bay. Please read such articles as, "Why You Should Care About Free Radicals. When free radicals don’t have antioxidants to keep them in check, they go rogue." What Are Free Radicals? And Why Should You Care? The Cleveland Clinic is a trustworthy source of medical information.

Here is an article that will help you with your anti-inflammatory diet, "Top 10 foods to fight free radicals." Top 10 foods to fight free radicals - LifeGate.

Below is a dated list of my dietary supplements of which perhaps half are strong antioxidants. I especially recommend alpha-Lipoic Acid but buy only the top brand.

MY NUTRITIONAL SUPPLEMENTS, etc.
Not all of them all the time; at times I drop some and add new ones; I use never Ibuprofen, Tylenol, etc.

Daily ½ cup of organic blueberries
Daily 2-4 cups of 4/5th green tea and 1/5th fruit juices
Daily a handful of nuts and/or seeds
Daily fiber supplements (Psyllium Fiber and Wheat Dextrin)
Almost daily some canned fish, like sardines, salmon, and herring (Omega 3 fatty acids)
Daily some fruits and some veggies (Mom’s cooking)
Daily walking with 3 Boxer dogs 1 hour in the morning, and 1 hour in the evening
Irregularly using 6 gym pieces at home, usually about 15 minutes; plus two 5 lbs weight lifting dumbbells
Using occasionally Voltaren for finger arthritis and elsewhere for pain, far less than recommended
Also occasionally for lower back pain Actavis Lidocaine Patches 5%
My wife is also conscientious about cooking healthy food; we don’t eat at restaurants; never junk food

Morning and evening supplements
Fish Oil 1000 mg
Glucosamine 1500 mg with Chondroitin 1200 mg (for avoiding joint problems)
Citracal Calcium +3D with zinc, copper and manganese
Not regularly: CholestOff Plus = Plant Sterols, Sunflower Oil Esters, Rapeseed Lecithin, etc.

In the mornings
Garlic 1000 mg
Alpha-Lipoic Acid, taken daily for 15+ years
Apple Cider Vinegar tablets 1200 mg
Resveratrol Plus includes Pine Bark and Grape Seed Extracts
10 Strain Probiotic Supplement
CQ10 200 mg
Curcumin (abstracted from Turmeric, with added black pepper) 1000 mg
Sam’s Club Adults 50+ Multivitamin
Not all the time: Quercetin with Bromelain (free radical scavenger)
Ginger (200 mg Gingever and 20 mg Gingerols)
GNC Triple Lecithin 1200 mg

In the evening
Lutein & Zeaxanthin vision complex
Krill Oil 500 mg
CinSulin (water extract of cinnamon)
Flaxseed Oil 1400 mg (700 mg Omega-3)
Caltrate calcium supplement 600+D3
Quercetin with Bromelain

Almost daily a non-fat milkshake: Collagen Peptides – Beet powder -- Green Blend fruits and veggies + nutritious greens – Amino Energy plus Electrolytes – Cacao powder – fiber supplements

I am taking prescription medication only for hypertension and cholesterol.
 
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@PeppermintPatty

I refer quite a bit to "Eating Well". I love that site. This morning I was reading about this diet, this afternoon I came across your posts!
I am very glad to hear that this diet is working well for you.
I am still on my plant-based lifestyle diet, which is giving me great results and satisfaction however, I am always eager to learn more.
Another site I love is "Everyday Health". They also cover all types of diets, if you are interested. I subscribe to their newsletters and get loads of useful information.
 
packleader said:
An anti-inflammatory diet is great, but check with your doctor before getting too deep into a protein diet. It can back-fire. I believe foremost in moderation although I avoid many food items while concentrating on antioxidants.

Inflammation of the body is the root cause of so many evils, including aging (but that is more complicated.) Inflammation of the body can be measured with the C-Reactive Protein Test. You are supposed to be lower than seven, but for the last 15 years or so, I have been one or lower than one. When I changed doctors, the new doctor had me to retake this test because he simply didn't believe that at age 88 I have hardly any inflammation. I am going two hours a day hiking with my 3 Boxer dogs, just got my driving license renewed to age 93, and am living pain-free (although I have a few "boo-boos.")

For perhaps 20 years, I have been concentrating on "free radicals" and how to keep the at bay. Please read such articles as, "Why You Should Care About Free Radicals. When free radicals don’t have antioxidants to keep them in check, they go rogue." What Are Free Radicals? And Why Should You Care? The Cleveland Clinic is a trustworthy source of medical information.

Here is an article that will help you with your anti-inflammatory diet, "Top 10 foods to fight free radicals." Top 10 foods to fight free radicals - LifeGate.

Below is a dated list of my dietary supplements of which perhaps half are strong antioxidants. I especially recommend alpha-Lipoic Acid but buy only the top brand.

MY NUTRITIONAL SUPPLEMENTS, etc.
Not all of them all the time; at times I drop some and add new ones; I use never Ibuprofen, Tylenol, etc.

Daily ½ cup of organic blueberries
Daily 2-4 cups of 4/5th green tea and 1/5th fruit juices
Daily a handful of nuts and/or seeds
Daily fiber supplements (Psyllium Fiber and Wheat Dextrin)
Almost daily some canned fish, like sardines, salmon, and herring (Omega 3 fatty acids)
Daily some fruits and some veggies (Mom’s cooking)
Daily walking with 3 Boxer dogs 1 hour in the morning, and 1 hour in the evening
Irregularly using 6 gym pieces at home, usually about 15 minutes; plus two 5 lbs weight lifting dumbbells
Using occasionally Voltaren for finger arthritis and elsewhere for pain, far less than recommended
Also occasionally for lower back pain Actavis Lidocaine Patches 5%
My wife is also conscientious about cooking healthy food; we don’t eat at restaurants; never junk food

Morning and evening supplements
Fish Oil 1000 mg
Glucosamine 1500 mg with Chondroitin 1200 mg (for avoiding joint problems)
Citracal Calcium +3D with zinc, copper and manganese
Not regularly: CholestOff Plus = Plant Sterols, Sunflower Oil Esters, Rapeseed Lecithin, etc.

In the mornings
Garlic 1000 mg
Alpha-Lipoic Acid, taken daily for 15+ years
Apple Cider Vinegar tablets 1200 mg
Resveratrol Plus includes Pine Bark and Grape Seed Extracts
10 Strain Probiotic Supplement
CQ10 200 mg
Curcumin (abstracted from Turmeric, with added black pepper) 1000 mg
Sam’s Club Adults 50+ Multivitamin
Not all the time: Quercetin with Bromelain (free radical scavenger)
Ginger (200 mg Gingever and 20 mg Gingerols)
GNC Triple Lecithin 1200 mg

In the evening
Lutein & Zeaxanthin vision complex
Krill Oil 500 mg
CinSulin (water extract of cinnamon)
Flaxseed Oil 1400 mg (700 mg Omega-3)
Caltrate calcium supplement 600+D3
Quercetin with Bromelain

Almost daily a non-fat milkshake: Collagen Peptides – Beet powder -- Green Blend fruits and veggies + nutritious greens – Amino Energy plus Electrolytes – Cacao powder – fiber supplements
Click to expand...
I’m a retired nutritionist
What would my doctor know about nutrition?
 
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You're absolutely right about the link between inflammation, pain, and the impact of diet on both. And choosing a diet that's low in sugar and high in protein can do wonders for your overall well-being.
It's great that you're also considering' weight loss as part of your health journey, and using protein drinks as meal replacements is a smart choice to help you reach your goals. And don't forget about the benefits of collagen for your bone health - that's a fantastic bonus!
I'm excited to see you embracing the power of quick and easy recipes, and I'm sure others in the community will appreciate any anti-inflammatory recipes you share. It's all about makin' this lifestyle change as accessible and enjoyable as possible!
Just remember to be patient with yourself as you embark on this journey - positive change takes time, but it sounds like you're more than ready to embrace the challenge.
 
OneEyedDiva said:
Wishing you the best with your new healthy food plan Patty. Your thread may serve as inspiration for me to try harder to eat healthier too. I can't do high protein though because I'm in the early stage of renal failure and I have to limit my protein intake.
Click to expand...
The diet isn’t really high in protein. The diet is about incorporating protein into each meal. The protein helps digest the carbs so that you don’t get high blood sugar . Once that high blood sugar drops to low blood sugar, the ‘cravings’ come out in full force, ready to sabotage ALL efforts. Since last Sunday I’ve dropped 4 pounds. I expect to lose one more pound by Sunday, making it 5 pounds in a week. That’s progress. I hope you join in Diva girl.
 

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