INFLAME


The following foods cause inflammation in the body; that is, they are pro-inflammatory and therefore, should be avoided.

-All refined grain products, including white bread, whole wheat bread, pasta, cereal, pretzels, crackers, desserts and any other product made with grains or flours from grains.  Moderate amounts of whole grains are acceptable, except for wheat, rye, and barley for those who are gluten sensitive.

-Partially hydrogenated oils (trans fats) found in margarine, deep fried foods (french fries, etc.) and most all packaged foods.

-Corn Oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings, and many packaged foods.

-Soda and sugar are inflammatory.  If you eat dairy or soy, they should be consumed as condiments, not staples.
-Meat and eggs from grain-fed animals (domesticated animal products). Modern meat is problematic because the animals are obese and unhealthy; they are loaded with excessive saturated fats and contain too many pro-inflammatory omega-6 fatty acids. Grass-fed meat or wild game are our best choices. Otherwise, we should eat lean meat, skinless chicken, omega-3 eggs and fish (4). Lean cuts of meat and lean hamburger meat are available at most grocery stores, and even extra-lean is typically available.

Diseases and Conditions caused by inflammation: arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, chronic pain, dysmenorrhea, cancer, heart disease, osteoporosis, multiple sclerosis, Parkinson's disease, Alzheimer's disease, hypertension, and depression.



DEFLAME

The following foods are anti-inflammatory and deflame the body.  They should be consumed daily.

-All fruits and vegetables. Eat fruits raw and vegetables raw or lightly cooked. Red and sweet potatoes are acceptable as long as they are consumed with a protein, such as eggs, fish, meat, or fowl.

-Fresh or frozen fish. A recent study indicated that farmed-raised tilapia, catfish and bronzini had unacceptable omega-6 to omega-3 ratios, while all other fish had appropriate ratios (17). Shell fish are also a good option.

-Meat, chicken, eggs from grass-fed animals. Go to www.eatwild.com to find producers of grass-fed animal products. If you cannot acquire grass-fed products, do the best you can to get lean cuts of regular meats, which are available at all supermarkets.

-Omega-3 eggs. Common supermarket brands of anti-inflammatory omega-3 (n-3) eggs are Christopher Eggs (600mg n-3 per egg yolk), followed by 4-Grain Vegetarian omega-3 Eggs (300mg n-3 per yolk), Sparboe Farms omega-3 eggs (250mg n-3 per yolk), and Eggland’s Best (110mg n-3 per yolk). Egg whites are also a good choice.

-Wild game (deer, elk, etc.)

-Nuts: raw almonds, cashews, walnuts, hazelnuts, macadamia nuts, etc. As nuts are high in calories, be sure to temper your nut consumption if your goal is to lose weight. For example, 1/4 cup of nuts provides about 170-225 calories.

-Spices like ginger, turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, kelp, etc. (sea salt is okay if you wish to add a little salt).

-Oils and fats: It is best to use organic oils, as it is thought that nonorganic oils may contain pesticides. Use organic extra virgin olive oil and coconut oil. Butter is also a healthy choice and the best butter comes from grass fed cows. You will get the best available butter if you buy organic butter (Organic Valley indicates that their butter and heavy cream are from grass-fed cows).

-Salad dressing: extra virgin olive oil, balsamic vinegar (or lemon juice), mustard if you like, and spices (Greek, Italian, ginger, dill, oregano, etc.; whatever suits your taste).  When eating in a restaurant, use dressings sparingly, as most are made with soybean oil or worse, and most are rich in sugar.

-Whenever you are thirsty, drink water or organic green tea (non-organic green tea may contain pesticides and should be avoided).
-Alcohol: Red wine and stout beer are the best choices.

-Candy: Dark chocolate. Be sure to temper your consumption as dark chocolate is high in calories. Try to eat no more than 50-100 calories per day.

Eating anti-inflammatory need not be complicated. Most meals can be prepared the same way as always - just eat as little grain products as possible. Instead of rice, past or other grain product, have more vegetables and a modest potato portion with whatever protein dish is being served.


Ref: http://www.deflame.com (Deflaming Guidelines)

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