The start of the school year has kids either at their computers or some kind of in-person learning. Many adults are still working from home or find their usual activities limited due to ongoing restrictions. The beginning of Fall marks that transition into cooler months so this is the time to evaluate our habits- if you've gained a little weight over the last few months you are certainly not alone... Co Vid 15 refers to the weight increase that some people have experienced during lockdown and anecdotally I've had people in the office mention that this has happened to them!
Sitting for long periods of time has been linked to higher blood pressure, increased inflammation in the body, muscle and joint pain as well as constipation. Of course, getting out to exercise is definitely recommended to counteract these things but what you eat and fuel your body with will have a huge impact too. These 10 foods are anti-inflammatory, full of anti-oxidants and fiber to help you feel full without bloating.
Nuts and avocados are a great source of plant-based fatty acids, especially Omega 3s. They are anti-inflammatory and a good source of Vitamin E, which is an anti-oxidant. They help regulate blood sugar but they are not a low calorie food! Just a handful of nuts or half an avocado is considered a portion.
Berries are a wonderful source of juicy goodness... they contain powerful flavonoids, rich in Vitamin C and resveratrol which are both reduce the effect of inflammatory free radicals/ Blueberries in particular are a super-food! They can be added to smoothies, or yogurt or just eaten as is. They are naturally sweet and tart so they make a good dessert option too.
Pineapple contains bromelain which is another powerful anti-inflammatory. It is moderately high in fiber and the fresh kind is better than canned. The tough core is edible but most people throw that bit away- if you can eat a little of that, it actually contains most of the benefits!
Olive Oil is a personal favorite of mine- I use it in cooking and dressings! It is a Mediterranean staple for good reason. Its use as a cooking fat has been linked to lower cardiovascular disease and aids weight-loss. The Mediterranean diet has been associated with Blue Zones in Sardinia. Blue Zones are areas of the world with a high proportion of centenarians! They live long and healthy lives with a solid foundation of good eating, physical activity and social connection.
Garlic is flavorful and pungent- when it's roasted it has a sweet aroma that adds a special something to a pan of roasted veggies. It can regulate blood sugar and fat levels in the blood.
Turmeric is a warm, bright yellow spice often used in Indian cooking and the active anti-inflammatory component is curcumin. When my kids are feeling a bit poorly I make Golden Milk - I warm up milk (you can use non-dairy milks too), a spoon of raw, local honey and a dash of turmeric and nutmeg. The turmeric turns the milk a lovely golden yellow and the honey makes a sore throat feel a little better too.
Whilst we are on drinks, Green Tea is my go-to classic anti-inflammatory drink. It is high in polyphenols, incredibly calming and lower in caffeine than other teas or coffee.
Fatty fish such as wild salmon is another source of anti-inflammatory 'good fats'. Most nutritionists recommend increasing good quality fats in the diet. Most convenience foods are made with low quality fats such as sunflower oil or trans-fats. Steer clear of those whenever you can.
Flaxseeds are another good source of Omega 3 fatty acids but buy them whole and grind them just before use as they degrade quickly once broken down. They can be sprinkled over food, added to soup or salad or a smoothie.
You may have noticed that most of these foods are high in good fats and not necessarily low in calories... it may seem counterintuitive but these will help regulate weight and blood sugar far better than low calorie highly processed foods. The added benefits of the whole product make for a better choice - you will feel fuller, healthier and less bloated and sluggish. You may not be able to change your work environment but you can make the choice to eat wisely and mindfully. Good luck and of course if you have any questions please don't hesitate to reach out! Have a healthy and productive day!
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