Anti - inflammatory Diet for Beginners

[PeppermintPatty]

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.

Hey Pecos
These days I can’t not consider weight loss. Since taking these new meds, my weight hadn’t stopped increasing. Weight gain was one of the notable side effects but there’s no way I’m going off them. I’d rather be obese than do that.

Another plus that I hadn’t really considered is that a clean diet creates a clean body and a clean body, smells better naturally. My teeth even feel cleaner.

The biggest plus is that I can think again. Eating the same diet as my husband was causing early dementia. That, in itself, is encouragement enough . Those blood vessels feel like they are expanding again. Better blood circulation is good for the body and mind.

My biggest surprise is that all my cravings left.
My blood sugar is balanced and I’m actually liking this diet. I’ve tried Paleo- no grains or dairy, keto- no sugar and it’s all just too difficult .This diet isn’t difficult

 

[OneEyedDiva]

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.

Thank you for the clarification and encouragement. And .........

 

[Paco Dennis]

Hey Pecos
These days I can’t not consider weight loss. Since taking these new meds, my weight hadn’t stopped increasing. Weight gain was one of the notable side effects but there’s no way I’m going off them. I’d rather be obese than do that.

Another plus that I hadn’t really considered is that a clean diet creates a clean body and a clean body, smells better naturally. My teeth even feel cleaner.

The biggest plus is that I can think again. Eating the same diet as my husband was causing early dementia. That, in itself, is encouragement enough . Those blood vessels feel like they are expanding again. Better blood circulation is good for the body and mind.

My biggest surprise is that all my cravings left.
My blood sugar is balanced and I’m actually liking this diet. I’ve tried Paleo- no grains or dairy, keto- no sugar and it’s all just too difficult .This diet isn’t difficult

Hey Patsy, ( it's Paco...not Pecos - Pecos is a name of a member here, IDK what has become of him )

I think that most every member on the SF is watching their diet. Not to make light of the wonderful results that you have achieved with tweaking your diet. It sounds really good for you, especially the clarity in thinking, and the weight loss. Keep up the great work. Like most things in life, what works for you might or might not work for someone else. We are all an "experiment of one."

The approach of treating each person as an "experiment of one" aligns with the principles of personalized medicine, which seeks to customize medical treatments, practices, and interventions based on the distinctive characteristics of each patient. By acknowledging the uniqueness of each person, we can formulate more effective and targeted dietary recommendations and interventions, resulting in improved health outcomes. This perspective challenges the conventional "one-size-fits-all" mindset and highlights the significance of individualized care, as it enables a more tailored and precise approach to nutrition and health.

 

[PeppermintPatty]

Hi Paco,
I apologize for name mistake.
Yes of course we are all different. I’m not suggesting if others eat what I eat, they’ll all get the same results. I’m merely following an anti inflammatory diet to help improve my mind and body. If others want to jump in, that’s up to them. The last thing I would have expected on this thread, is backlash.

Unlike yourself, I don’t believe everyone on this forum is watching their diet. I think many of them are overweight and don’t have the energy or the desire to make healthier choices. Sometimes bad food choices becomes a habit.

 

[PeppermintPatty]

Hey Patsy, ( it's Paco...not Pecos - Pecos is a name of a member here, IDK what has become of him )

I think that most every member on the SF is watching their diet. Not to make light of the wonderful results that you have achieved with tweaking your diet. It sounds really good for you, especially the clarity in thinking, and the weight loss. Keep up the great work. Like most things in life, what works for you might or might not work for someone else. We are all an "experiment of one."

The approach of treating each person as an "experiment of one" aligns with the principles of personalized medicine, which seeks to customize medical treatments, practices, and interventions based on the distinctive characteristics of each patient. By acknowledging the uniqueness of each person, we can formulate more effective and targeted dietary recommendations and interventions, resulting in improved health outcomes. This perspective challenges the conventional "one-size-fits-all" mindset and highlights the significance of individualized care, as it enables a more tailored and precise approach to nutrition and health.

Hey Paco Dennis,
My name isn’t Patsy either. It’s Patty or PP.
Just sayin.’
I can’t wrap my head around us being a big experiment. This thread was made to show that diet can be used to treat inflammation from the inside.

Inflammation is the body’s way of protecting itself. When it’s external inflammation we use ice, frozen peas, epsom salts, tens units. We also have anti inflammatory pills that are really hard on the gut lining. If it’s food that’s causing inflammation we CAN change our diet to ‘help’ regulate this inflammation.

Today I had soup, salad, blacked haddock with sweet air fried potatoes. Love them things.

 

[Paco Dennis]

I agree with your information. Thanks for reminding us all how important diet , nutrition, and science based evidence for the foods we eat and our health. I belong to the Western Neuropathy Association and I we often talk of diet, the science, and each persons reaction. For instances a good example is on the web site. Here is a link to it if anyone is interested. LESS NEUROPATHY PAIN WITH PLANTS

I think there is a lot more studies for different subjects around nutrition. I am totally on board. Our fearless leader always lets us know to not feel like what works for us, is supposed to work for someone else. I guess it my problem because it is drilled into me every time this subject comes up. Sorry for adding that nonsense to the great info your sharing.

 

[Michael Z]

Good work on this!

The big components are 1) Avoid processed and packaged foods, 2) Avoid hydrogenated oils, 3) Avoid excess sugar. And for weight loss, avoid all the breads! Once you do this, most of what is left is healthy food!

 

[PeppermintPatty]

I agree with your information. Thanks for reminding us all how important diet , nutrition, and science based evidence for the foods we eat and our health. I belong to the Western Neuropathy Association and I we often talk of diet, the science, and each persons reaction. For instances a good example is on the web site. Here is a link to it if anyone is interested. LESS NEUROPATHY PAIN WITH PLANTS

I think there is a lot more studies for different subjects around nutrition. I am totally on board. Our fearless leader always lets us know to not feel like what works for us, is supposed to work for someone else. I guess it my problem because it is drilled into me every time this subject comes up. Sorry for adding that nonsense to the great info your sharing.

No worries Paco. My husband says I can have 5 different conversations going all at once.
I have a hard time focusing . Your post just went somewhere I wasn’t expecting. I like the way you think. I agree with what you say about the leaders. Interesting topic that I can get into big time. Unfortunately it would be filled with politics.

 

[PeppermintPatty]

Today I made this tuna salad and it was ultra tasty. This diet has awakened my tastebuds.

Tuna Salad with Spinach and orange Slices

½ tablespoons tahini
1 ½ tablespoons lemon juice
1 ½ tablespoons water
1 5-ounce can chunk light tuna in water, drained
4 Kalamata olives, pitted and chopped
I chopped celery
2 tablespoons feta cheese
2 tablespoons parsley
2 cups baby spinach
1 medium orange, peeled or sliced

Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta cheese and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

The tahini in this recipe was most refreshing. I mixed it with lemon juice and homemade oil & balsamic vinegar dressing. Since I had salad made already, I used that.

Note: I’ll definitely make this again.

I used Presidents Choice Goats Milk Cheese. It doesn’t taste like the smell of goats. It tastes like really good cheese.
Many people are sensitive to cows milk
Very few are sensitive to goats milk

 

[PeppermintPatty]

Today I made a lentil soup. It’s completely vegan.

Lentil soup with Spinach

2 tablespoons extra-virgin olive oil, divided
1 tbsp, freshly chopped thyme, oregano and parsley
I clove garlic
1 cup chopped yellow onion
1 cup chopped carrots
I celery stock my
1 cup chopped turnip
1 tablespoon chopped fresh herbs
6 cups low-sodium vegetable broth
2 cups brown lentils, rinsed
¾ teaspoon salt
5 cups fresh baby spinach
1 ½ tablespoons balsamic vinegar
3 radishes, cut into matchsticks
¼ cup packed fresh flat-leaf parsley leaves

This recipe was made in a pressure cooker but I made it in my electric fryer.

Step 1/. Cut vegetables up by hand or in a food processor

Step 2/. Sautee onion , celery, and garlic in olive oil.

Step 3/. Add lentils , herbs, ( pre steamed ) turnip, carrots and vegetable broth.



4/. Add spinach when the soup is fully cooked. Lentils and turnip is soft.

5/. Once spinach wilts Garnish with parsley and serve



Personal opinion. It’s merely ok.
I’m adding it because it’s 100% vegan for those of us who choose not to eat anything animal related.

Note: substituted purple onion instead of yellow

I’m still 4 pounds down which is 10% of my goal.

 

[Oris Borloff]

Looks good to me, but then again, I do eat a vegan diet. I'd probably swap the salt for miso, and add some more greens, but that's to my personal taste. Which is the real joy in being a home cook.

If you enjoy your food, that's most of the battle. Best to you!

 

[PeppermintPatty]

Looks good to me, but then again, I do eat a vegan diet. I'd probably swap the salt for miso, and add some more greens, but that's to my personal taste. Which is the real joy in being a home cook.

If you enjoy your food, that's most of the battle. Best to you!

It’s good but it’s not good enough to make again. I’ve made far tastier vegan soups like split pea or butternut squash.

I’d love to be 100% vegan but I’m celiac and have a problem digesting grains. It leaves little left for me to eat and I really enjoy eating.

 

[Oris Borloff]

I know my wife and myself are very fortunate to be able to eat and enjoy most things. A person can only do what they can do and do the best with that.

Pea soup? Today we're having Weapons Grade Pea Soup. I do make it in a pressure cooker and make about 6 qts at a time. Freshly made it's very thick, after refrigeration we cut off a hunk and add water to thin as desired, heat in the microwave. No salt and no added fats. This version had some of the vegetables blitzed as my wife currently having jaw problems. After it's warmed we add miso to season it and I add some apple cider vinegar too.

 

[PeppermintPatty]

I know my wife and myself are very fortunate to be able to eat and enjoy most things. A person can only do what they can do and do the best with that.

Pea soup? Today we're having Weapons Grade Pea Soup. I do make it in a pressure cooker and make about 6 qts at a time. Freshly made it's very thick, after refrigeration we cut off a hunk and add water to thin as desired, heat in the microwave. No salt and no added fats. This version had some of the vegetables blitzed as my wife currently having jaw problems. After it's warmed we add miso to season it and I add some apple cider vinegar too.

We make our pea soup in a pressure cooker and it turns out the same. It’s thick enough for the spoon to stand up. Once refrigerated it can be cut into portions. Water needs to be added.
Pea soup is sooooo good. I really love a good soup and / or salad. Aren’t those new pressure cookers good? They can break down lichens in food proteins: something to consider.

 

[NewlySenior]

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.

This is a great recommendation. You don't even need to buy an expensive e-reader or tablet, any cheap android tablet will do. From there you can get apps to download ebooks from your local library or download the Kindle app or the Barnes & Noble app. I know Amazon has a lot of sales and freebies for their books and if you have prime, you can borrow one book a month.

 

[Senior Jean]

I have been struggling to eat better my whole life. I like the information I have found on this thread and I am going to try my hardest to incorporate some of these recipes into what I eat.

 

[PeppermintPatty]

I have been struggling to eat better my whole life. I like the information I have found on this thread and I am going to try my hardest to incorporate some of these recipes into what I eat.

It takes incredible effort but the mind clarity and awakening of the taste buds is worth it. The fact that the diet helps with inflammation is a plus AND weight lost is a great side effect. It’s really worth the effort. I hope you do as well. Good luck.

 

[StarSong]

That soup looks great @PeppermintPatty. I went vegan 10 years ago (Wow, has time flown!) then moved to a WFPB (Whole Food Plant Based) diet, meaning far fewer processed foods. If making that soup, I'd load it with way more carrots, onions & celery. When serving the soup, I'd add the following to the bowls: cooked summer squash, a couple of handfuls of fresh greens, seared tofu. (I leave greens and squashes out until it's time to eat because leftover greens gets slimy and the squash takes on a fishy taste.)

My soups are usually closer to stews because they're so veggie-heavy.

Tip: My favorite greens mix is Costco's 1.5 lb bag of Organic Power Greens, a mix of baby chard, baby spinach and baby kale. We go through one a week, maybe quicker, so I always buy 2-3. One goes in the fridge, the others are laid flat in the freezer. The fridge bag is for salads, the freezer bag gets used for soups, stir fries, etc.

 

[PeppermintPatty]

Today I had the lentil soup I made from yesterday and it taste much better once the flavours marinated. What surprised me was the sweetness of it. I didn’t realize lentils were so sweet.

Today I made cauliflower - yam soup. There are a lot of ingredients in this soup and it took about 1 hour to make. Most vegetables I cut up in front of the tv listening to Joyce Meyers or Dan Gibson - solitudes .
For myself, cutting vegetables in peace brings about contentment.

Something to really consider is the amount of servings I’ve got about 6 servings of cauliflower / yam soup. I’ve got a fridge and freezer full of good nutritious soup. Now there will more days that I don’t have to cook anything.

Note: I cooked the yams in my air fryer.

Here is the link to the soup.
I used yam instead of sweet potato and used 1/2 can of spaghetti sauce. The rest I folllowed exactly.

Roasted Cauliflower & Potato Curry Soup



I feel my mind and body getting healthier.

 

[PeppermintPatty]

That soup looks great @PeppermintPatty. I went vegan 10 years ago (Wow, has time flown!) then moved to a WFPB (Whole Food Plant Based) diet, meaning far fewer processed foods. If making that soup, I'd load it with way more carrots, onions & celery. When serving the soup, I'd add the following to the bowls: cooked summer squash, a couple of handfuls of fresh greens, seared tofu. (I leave greens and squashes out until it's time to eat because leftover greens gets slimy and the squash takes on a fishy taste.)

My soups are usually closer to stews because they're so veggie-heavy.

Tip: My favorite greens mix is Costco's 1.5 lb bag of Organic Power Greens, a mix of baby chard, baby spinach and baby kale. We go through one a week, maybe quicker, so I always buy 2-3. One goes in the fridge, the others are laid flat in the freezer. The fridge bag is for salads, the freezer bag gets used for soups, stir fries, etc.

Hey Star.
I remember you saying that you are usually a loyal vegan eater . Once or twice a year you cheat by eating cheesy pizza. I would too.

My soups are always thick. Sometimes I’ll even cream 1/2 the soup to make the consistency thicker. I’ll probably do that was this soup when I eat it again.

I’m going through so many vegetables. I’ve realized that once my husband retired from his full time job and started cooking, I pretty much quit cooking. I’d maybe only cook 3 times a week. What I’ve recently learned is that I can’t eat the same diet my husband does. He can eat just about anything. I can’t.
I am 10% less heavy though. Yayyy.

 

[Jackie23]

What a great thread, PP......I have to leave the house for a while, but I'll be back later to read more closely....this is something I need to start for myself.

 

[StarSong]

Hey Star.
I remember you saying that you are usually a loyal vegan eater . Once or twice a year you cheat by eating cheesy pizza. I would too.

My soups are always thick. Sometimes I’ll even cream 1/2 the soup to make the consistency thicker. I’ll probably do that was this soup when I eat it again.

I’m going through so many vegetables. I’ve realized that once my husband retired from his full time job and started cooking, I pretty much quit cooking. I’d maybe only cook 3 times a week. What I’ve recently learned is that I can’t eat the same diet my husband does. He can eat just about anything. I can’t.
I am 10% less heavy though. Yayyy.

Not exactly. While I rather abruptly went from an omnivore to a vegan 10 years ago, after a couple of years I moved to a Whole Food Plant Based diet, avoiding most processed foods and added fats. My motivators are personal health, animal cruelty and the extreme environmental damage created by animal/fish raising, capturing, killing and processing industries.

Notable exception to my WFPB diet comes between TG and Christmas, when I relax my standards because it's the height of my cookie-pizza making and party hosting season. Even then, I remain fairly true to WFPB but eat pizza at the parties and indulge in cookies throughout the holidays (many have butter in them, nearly all contain eggs). Come early January I revert back to WFPB.

I also relax my standards when traveling to try local specialties like Iberica Ham in Spain, but not for every meal. Also relax it when I'm eating at someone else's home. Will eat the veggies and salad even if there's some cheese in them, but skip the chicken or meat.

Same with restaurants another person chose. I can usually get something that kinda fits WFPB, but if not I go with the least offensive offering (like salad or eggs, plus potatoes or bread) and don't make a big deal.

 

[PeppermintPatty]

Christmas influences my diet big time. My gingerbread tradition is similar to your pizza one. I jump in with both feet. Unfortunately I eat more than I should and that alone throws off my entire diet.

Travelling is challenging if you’re on a strict diet. I’m currently stocking up on anti inflammatory soups. I’ve done a freezer clean up. Yayy. I’ve got about 10 soup servings.

 

[PeppermintPatty]

Today I’m having my curry/ cauliflower soup. It’s a very sweet and spicy soup. I’m down one more pound which I’m happy about.

 

[Brookswood]

I like the idea of avoiding sugar. I lost 20 pounds easily by cutting way back on sugar while enjoying eating all I wanted of everything else.

I am not sure about substituting protein powder for meals. Real food has many important nutrients that we need in small amounts. I find that manufactured foods don’t work well for me. Your experience may be different. I do make a protein shake a few times a week, usually for breakfast or dinner. It contains milk, nuts, fruit, coco powder and yes, a scoop of whey protein powder. I use whey powder because I have read that animal protein seems to help bone strength better than veggie protein powder. But, that’s the only time I use the powder and you can see I mix it with real food.

I am not a big fan of supplements. I take vitamin D in the winter since I live in an area that is cold and dark for half the year. I also take a supplement to prevent an eye problem. There is plenty of quality research to back up that claim. Other than the above, my view is that if I need to take a suppliant, there is something wrong with my diet.

All the best as you seek to improve your health,