- 5 oz. fresh ginger, cut into a few chunks
- ½ oz. fresh turmeric (optional)
- 3 cups warm water
- 4 tablespoons raw honey
- Add all ingredients to a powerful blender or food processor. Process until the ginger and turmeric are broken down into a pulp and the water is brightly colored. Pour through a fine mesh strainer and store for up to 2 weeks in the refrigerator.
NOTES: For a vegan option, use agave instead of honey. For a sugar-free option, omit the honey and add a few dashes of stevia if desired
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Eating for less inflammation is kinda simple..........
It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses - including heart disease, many cancers, and Alzheimer's disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body's healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation
persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices
play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.
The Anti-Inflammatory Diet is not a diet in the popular sense - it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.
You can also adapt your existing recipes according to these anti-inflammatory diet principles:
General Diet Tips:
• Aim for variety.
• Include as much fresh food as possible.
• Minimize your consumption of processed foods and fast
• Eat an abundance of fruits and vegetables.
• Most adults need to consume between 2,000 and 3,000 calories a day.
• Women and smaller and less active people need fewer calories.
• Men and bigger and more active people need more calories.
• If you are eating the appropriate number of calories for your level of activity, your
weight should not fluctuate greatly.
• The distribution of calories you take in should be as follows: 40 to 50 percent
from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
• Try to include carbohydrates, fat, and protein at each meal.
The majority of this should be in the form of less refined, less-processed foods
with a low glycemic load.
• Reduce your consumption of foods made with wheat flour and sugar, especially
bread and most packaged snack foods (including chips and pretzels).
• Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.
• Eat more beans, winter squashes, and sweet potatoes.
• Cook pasta al dente and eat it in moderation.
• Avoid products made with high fructose corn syrup.
• On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
• Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, un-skinned chicken and fatty meats, and products made with palm kernel oil.
• Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions
of sunflower and safflower oil are also acceptable.
• Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
• Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any
kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
• For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).
• On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or
• Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt.
• Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.
• Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
• Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving.
• To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against
environmental toxicity, eat a variety of fruits, vegetables and mushrooms.
• Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
• Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
• Eat cruciferous (cabbage-family) vegetables regularly.
• Include soy foods in your diet.
• Drink tea instead of coffee, especially good quality white, green or oolong tea.
• If you drink alcohol, use red wine preferentially.
• Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).
Vitamins and Minerals
The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables.
In addition, supplement your diet with the following antioxidant cocktail:
• Vitamin C, 200 milligrams a day.
• Vitamin E, 400 IU of natural mixed tocopherols (d-alphatocopherol
with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols).
• Selenium, 200 micrograms of an organic (yeast-bound) form.
• Mixed carotenoids, 10,000-15,000 IU daily.
• The antioxidants can be most conveniently taken as part of a daily multivitamin/
multimineral supplement that also provides at least 400 micrograms of folic acid and 2,000 IU of vitamin D. It should contain no iron (unless you are a female and having
regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.
• Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid
Other Dietary Supplements
• If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and
DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
• Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
• If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.
• Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
• If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.
• Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
• Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected
to be contaminated.
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All right, let’s talk about the best essential oils for pain and inflammation. And at some
point, at some time, whether you have it now or don’t have it now, we experience joint
discomfort or pain on a regular basis, whether that be headaches or an ache in your
lower back or your neck or tendonitis or arthritis. Many of us have these things and so
the best essential oils for those to start are wintergreen and peppermint oil.
Peppermint oil and wintergreen contain menthe, also one of the main compounds in
menthol that has a cooling sensation. So when people are using things like Icy Hot or
some of those different things to sooth a sore and inflamed muscle, they actually use
the synthetic version. What we’re going to do with essential oils is use the real version of
menthe, which is found again in wintergreen and peppermint oil. And what you can do is simply take some drops with coconut oil and rub it directly into the area.
Actually, to get it deeper into the muscle belly or the joint, one of the best things to do
is, you’re going to use these different blends I’m going to go through, is put the oil on in
the area, then take a warm, hot compress for about 30 seconds. Compress the area and
remove it. That actually helps open up your pores and allows it to get into that muscle
belly or that joint more quickly and more deeply. So again, wintergreen and peppermint
oil because of menthe. They’re really cooling to those inflamed areas.
Another great essential oil for pain is fir oil and fir oil works by helping repair damaged
tissues. In fact, if you ever have a broken bone, fir oil is the most beneficial oil to
probably use directly on the area. So again, fir essential oil is great for helping repair
The next essential oil that’s great is cypress essential oil. Cypress oil is the best overall
for circulation. This is why cypress oil is also great for cellulite. It’s also good for any type
of blood pressure. But cypress is very, very good for improving your overall circulation
of your body, which is great for inflammation. You want to get those new healthy white
blood cells, red blood cells, all the things to that area and improve the overall circulation.
Of course, a sprained ankle, when you have that fluid built up, cypress oil is so good
for any sort of pain or inflammation. You might want to make sure you use that oil. That
might be the overall best oil. Again, where peppermint and wintergreen are best for
treating pain and numbing an area, cypress oil helps more with circulation. Fir oil is great for repair.
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