9 ways to reduce inflammation: 1. Put your kitchen on a diet. Empty your fridge and pantry of food that will add to joint pain. Out go high-carb, high-salt, unhealthy trans fats and saturated fat-laden foods. 2. Shop for healthy joints. This means that youll want to buy: Vegetables full of vitamins and phytonutrients (zucchini, red peppers, tomatoes, mushrooms, and more) Seasonings to liven up your meals and please your palate (including ginger, garlic, cinnamon) Dairy products that contain healthy fats to slow carbohydrate absorption (cottage cheese, yogurt, mozzarella cheese) Fruits that are full of nutrients and fiber (apple, avocado, pomegranate) Beans that are packed with protein and fiber (like chick peas, lentils) Breads and pastas that are tasty and low- carb (such as pumpernickel, whole wheat, fettuccine egg pasta) Proteins that are the mainstay of an anti- inflammatory diet (including salmon, lobster, grass-fed beef) 3. Dump your coffee and drink green tea instead. Green tea burns calories, protects your cartilage, reduces the rate of bone loss, and is a powerful inflammation fighter. 4. Add fiber — particularly in snacks. It will add to the feeling of fullness and bridge the gap between meals. Munch on apple slices or thin slices of cucumber with hummus. When eaten with carbohydrates, the fiber will slow down the absorption of the inflammation provoking carbohydrates. 5. Restrict carbs. They cause the hormone insulin to be secreted and insulin is inflammatory. Keep your carbs to no more than 50 grams per day (approximately one regular-sized bagel or two bananas) and no more than 25 grams in any one meal. 6. Power up your protein. Go for lean cuts of grass-fed beef or wild salmon to boost your protein. These powerful protein sources will provide healthy saturated fats (yes, there are healthy saturated fats!) as well as inflammation-fighting Omega-3 fats that will help keep you trim and give your joints some relief.
Posted on: Fri, 31 Jan 2014 15:08:55 +0000
Trending Topics
Recently Viewed Topics
© 2015