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What to Eat to Reduce Inflammation

What to Eat to Reduce Inflammation

What to eat to reduce Inflammation

A topic of conversation that regularly comes up in my working practise is inflammation.

Inflammation is at the root of many common, long term diseases: arthritis, high blood pressure, diabetes and heart disease, to name a few. With education and correct food choices, symptoms can be reduced and discomfort eased.

Inflammation is not always a bad thing. In fact, inflammation is the body’s natural response to injury. It is a protective response to remove harmful stimuli such as damaged cells, irritants and pathogens. Problems occur however when inflammation becomes chronic.

Chronic inflammation can last from months to years. If not kept under control, or ideally eliminated, chronic inflammation can cause disease and illness. Through our diet, we are able to reduce inflammation and ultimately help health problems away.

Try adding the following foods into your diet to reduce inflammation:

  • Dark leafy greens (Kale, Swiss chard and Spinach)

Rich in Vitamins A, C and K. These greens are high in antioxidants that restore cellular health. Eat in salads, smoothies, stir fries and more.

  • Celery

High in antioxidants and a natural anti-inflammatory. Improves blood pressure, cholesterol levels and can prevent heart disease. Eaten as a raw snack or an addition to any cold pressed juice, stock, stew or homemade pasta sauce.

  • Beetroot

Contains antioxidant Betalain, a fantastic anti-inflammatory. Beetroot has incredible benefits when added in just small quantities. Try adding to a cold pressed juice, made into a beetroot hummus, boiled for a salad topper, burger or sandwich. Alternative options include spiralised on a salad, roasted or home-made healthy crisps!

  • Broccoli

Known as the “antioxidant powerhouse”, broccoli is packed with key vitamins to lower oxidative stress on the body and reduce chronic inflammation.

  • Blueberries

Contain a flavonoid called quercetin which fights inflammation and cancer. Blueberries can be eaten as a snack, put into smoothies, added to cereals or into your oatmeal.

  • Pineapple

Pineapple contains bromelain. Studies have shown that bromelain stops blood platelets from sticking together and building along the walls of blood vessels which leads to heart attacks and stroke.

  • Walnuts

The anti-inflammatory compounds in walnuts help protect against type 2 diabetes and cardiovascular problems. Walnuts are great chopped up and mixed into pasta sauces, topped on oatmeal or even made into great raw vegan desserts. If you prefer they can be eaten on their own but remember nuts do have a high fat content so although they have fantastic health benefits, do be sure to eat them in moderation.

  • Coconut oil

Lips in coconut oil contain anti-inflammatory compounds which heal arthritis more effectively than medications.

Coconut oil can be heated at high temperatures without destroying its healing benefits, so try using it as an addition to your stir fries, homemade sweet potato chips, or a great addition to oatmeal and smoothies too!

  • Chia seeds

The ultimate “superfood”. Not only high in omega-3 and 6 but Chia seeds have the ability to reverse inflammation, lower blood pressure and regulate cholesterol levels.

Chia seeds can be used in many ways, try adding them onto salads, pasta or rice. Make a chia pudding, pop in a smoothie or into oatmeal. When mixed with water they form a gel which is used as an egg replacer in baking so they really have multiple uses. You will not struggle to get these into your diet!

  • Flaxseeds

Another great source of omega-3’s. Flaxseeds are high in antioxidants which are hormone balancing and great for cellular health.

Like chia seeds, flaxseeds can be used in multiple ways: sprinkle onto salads, on top of pastas or rice, or as an egg replacer in baking. For baking you will need the ground version of flaxseed and not the whole seed. An easy way to add flaxseed into your diet is in smoothies, 1 tbsp is a great amount and you can’t taste it either!

  • Turmeric

As you may have heard before, turmeric is fantastic at reducing inflammation. It’s active anti-inflammatory component, curcumin, is it’s primary compound.

Simply add this powerhouse into home-made curries, a warming addition to your rice, cold pressed juices or a warming turmeric latte!

  • Ginger

Ginger has the ability to break down the accumulation of toxins in the bodies organs. Use dry or fresh, it works the same way.

Ginger is a common spice and an essential part of any curry however it has many other uses. Try: fresh ginger and lemon water, freshly made juice, stir fries and raw vegan desserts. Due to the powerful flavour of ginger it can be a more difficult addition to a diet, however you only need a small amount to get the benefits so have some practise with it.

 

Eliminate the following inflammation inducing foods:

  • ALL processed meats
  • Red meats
  • Margarine, shortening and lard
  • Fizzy drinks
  • Fried foods
  • Refined carbohydrates (white breads, pastries, doughnuts etc)

Finding happiness with food

Finding happiness with food

Finding happiness with food.

There have been times in the past year (well, 2016 until now) that I have just sat back and realised how far I have come.

As you all may know, 7 years ago almost to the day, I was diagnosed with Anorexia Nervosa. The whole ordeal was a nightmare and I really was at rock bottom. Depressed, malnourished and my body giving up on me, I didn’t know what the future had in store for me.

Time passed and although the physical effects of the Anorexia had gone, the mental effects lasted around 5 years. I had to retrain myself to eat normally and not to be afraid of food. Not to be obsessing over what I’m eating or feeling extremely anxious in public environments where food was present; it was painful.

After spending days, months and years researching nutrition to the fullest I could, it wasn’t until I found veganism that I noticed changes. I knew that eating a plant based diet I could eat healthy nutritious food and it was giving my body goodness. I was able to eat and thrive. I could eat food in abundance and not worry if it was going to make me sick, if I was going to binge and purge, along with all the other mental and physical issues it would result in.

18 months into eating a plant based diet I am not only thriving physically and mentally but I am finally at peace with food. I am able to sit in social environments and feel comfortable. I am happy with my body because I know I am healthy. I don’t care that I have fat on me because I know I am healthy.

I enjoy the occasional sweet treat and that is fine. The fact I can eat a cake (albeit vegan) and not feel guilty or binge out because “I’ve blown being good” is something I never thought would ever happen. I can sit in a room of people all eating cake and not stare at it thinking “should I have some or shall I be good?”. These things that some people may think are normal or little things feel like a miracle to me!

For years I spent my time obsessing over the food I put in my mouth. Worrying over what I was eating and constantly questioning what to eat, how much to eat, if I should eat it or not. Now however, these questions are not there. I eat three main meals a day, I eat what I like and all guilt has disappeared. I snack on healthy foods but these foods I enjoy.

I enjoy eating healthy. I don’t miss dairy or meat because they don’t make me happy. When I think of meat and dairy I don’t get the excitement that other people may get. This may be because of my eating disorder background but that’s ok. I do what I do for me because it makes me feel good.

Not everyone understands what I do but that is fine. I am happy and I am content. I’ve finally found peace with food and I couldn’t ask for anything more.

Now I just want to share the amazing benefits of a plant based diet and encourage everyone to just try and eat better so that they can find peace too.

Whatever makes you happy is what you should do. No one has the right to tell you otherwise because it’s only you who has the power over your actions.

Thank you for listening to me and I hope this gives you more of an insight into why it is I am so passionate about this subject.

 

Popular UK restaurants offering Vegan options.

Popular UK restaurants offering Vegan options.

Popular UK restaurants offering Vegan options.

There are so many restaurants here in the UK that offers vegan options now. When I lived in America the options were extremely limited unless I went to vegan specific restaurants. Lucky for us we do have many chain restaurants now which offer vegan options.

Most restaurants if you call beforehand will offer you a vegan option or you have to alter a dish on their menu to veganise it. For example: veggie pizza without cheese (check base is dairy free), tomato based pastas without meat or cheese. Be careful with veggie burgers as many have egg to combine the patty. You just have to play around with the menu and ask the staff questions.

See below to see which popular UK restaurants offer a vegan option without chopping and changing the ingredients.

Restaurants:

Nando’s.

Offering salads and veggie burgers, you just have to ask for no cheese and no mayo!

Wagamamas.

The only set vegan option on the main menu is the Yasai Itame. The vegetable dumplings to start are vegan as well as vegetables and edamame. If you ask the staff they will accommodate for you on the mains by leaving out fish sauce or swapping your choice of noodles, for example.

Las Iguana’s.

I was happy to see that Las Iguanas offer a separate vegetarian / vegan menu. I’ve had the fajitas before, although they were quite oily. Great to have an array of vegan options though.

Jamie’s Italian.

With vegan options plus the option to veganise a meal, Jamie’s Italian is great. The only thing I’d mention is that the Aubergine main dish is pretty small so just be warned.

Zizzi 

Zizzi has kicked it out of the bag with their new all vegan menu. Started, mains and desserts all deduced to healthy vegan choices. They even have vegan cheese! That is dedication from Zizzi’s; I salute you.

Toby Carvery  

A carvery which offers a vegan nut roast!! This had me really excited. Just be careful to avoid any vegetables cooked in butter.

JD Weatherspoon

With it’s own separate vegan menu you can’t go wrong.

Pizza Express

With their own specific vegan pizza that alone is great. However all their bases are dairy free so hop and change ingredients as you wish, and of course, hold the cheese.

Carluccios

Another fantastic Italian restaurant offering a desperate vegan menu.

Giraffe 

I know they offer a vegan breakfast which is fantastic as you don’t see this often. As for mains they have a couple of options but not a separate menu.

On the go

All supermarkets offer vegan food so when you’re on the go these are an easy option. Opt for the salad isle and get the tubs of quinoa salads, bean salads, couscous, nut salad etc. They have so many options you just need to know where to look. In the “on-the-move” section it has little variety but if you check the salads section you will be fine. For snacks you can always go in and grab some loose fruit too or possibly a raw foods bar.

Check below for some more on the go options so you’re not stuck when you’re on the move.

Cafés:

Pret-a-manger 

Offering an array of vegan options, Pret is a great go to. From salads to sandwiches to dessert!

Starbucks

Limited on choices but do offer a salad option and wrap if you’re lucky!

The West Cornish Pasty Co

A Cornish pasty that’s vegan? The West Cornish Pasty Co offer two pasties: vegetarian and wholemeal. If you like a pasty then it’s great to know this!

Eat. 

I only discovered this over the Summer time but was very pleased to see more than one vegan option. Sandwiches plus hot food! This alongside a nice hot latte is a great on the go stop.