Swelling with questions about inflammation? Let’s chat. Inflammation happens within your body on a daily basis. It’s not necessarily good or bad. Physiologically, it is important for the immune system. It’s part of the body’s protection mechanism against infection. Inflammation in terms of immune response is acute inflammation, think short term. Chronic inflammation, inflammation over a long period of time that may be damaging to the body, can be caused by several factors; poor diet quality, stress, certain diseases/illnesses, environmental factors, in addition to some other factors.
Foods that can contribute to unwanted inflammation include those high in trans-fat, refined carbohydrates and excessive alcohol intake. It is a good guideline to consume things like fried food, foods made with high volumes of white flour or sugar, sugary drinks and fats like lard in minimal quantities. To help reduce chronic inflammation seek to include foods like fruits, vegetables, whole grains and foods high in omega-3 fatty acids into your diet regularly. It is important to note diet alone is not the key to keeping inflammation at bay. However, nourishing your body with the right foods goes a long way toward your supporting total health and immunity.
The Anti-Inflammatory Diet: A Week of Meals
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | Whole grain toast topped with smashed avocado and hemp seeds | Power Bowl: hard-boiled egg slices, quinoa, riced cauliflower, chia seeds, and turmeric | Blueberry spinach smoothie with Greek yogurt and ground flax seed | Cottage cheese with peaches and diced walnuts, and cinnamon | Whole grain flax waffle topped with peanut butter and strawberries | Savory overnight oats with unsweetened almond milk, dill, tomato and diced olives | Cold brew latte blended with banana and flax milk + hard-boiled eggs |
| Mid-Morning Snack | Kiwi slices Celery sticks 1/3 cup walnuts | Sunflower butter + banana slices
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Hard-boiled egg + sugar snap peas
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Pumpkin seeds + pomegranate arils
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Zucchini roll ups with hummus and olives
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Jicama sticks + guacamole
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Tuna and cucumber basil bites |
| Lunch | Sunflower seed chickpea salad with green onions, roasted radishes + garlic and olive oil dressing | Strawberry beet smoothie with ground flaxseed and Greek yogurt + side salad | Cucumber, hummus and tuna roll ups with olives and feta cheese | Lemon garlic zoodles + salmon with roasted red peppers
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Freekeh stuffed eggplant with feta, herbs and olive oil drizzle | Shrimp spring rolls with kimchi, cilantro, mint and walnut sauce
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Rosemary garlic bulgur wheat salad with chia seeds, tomatoes, and yellow squash |
| Dinner | Vegan red lentil curry with turmeric + flax crusted veggies | Ginger roasted salmon + root veggies with avocado dressing | Baked tilapia with chia pesto + roasted brussels sprouts
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Crispy flaxseed chicken tenders + basil spinach salad | Broccoli sweet potato tuna casserole + roasted kale crisps | Turkey tacos with mango, purple cabbage and avocado
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Eggplant lasagna with cashew Ricotta, roasted peppers and onions |
| Evening Snack | Roasted carrot “fries” + hummus | Pumpkin seeds + bell pepper slices | Freeze dried strawberries + string cheese | Chia seed pudding with kefir and topped with blackberries | Cottage cheese topped with walnuts and apple chunks | Butternut squash crisps roasted with olive oil topped with nutritional yeast | Fruit and frozen Greek yogurt in graham cracker flax crust |