10 Foods Proven To Fight Inﬂammation

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Kimberly Thornton
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2 op a l Me a l s. al P e.r e al le sul ts Perfect Meal Plans 10 Foods Proven To Fight Inﬂammation Chronic inﬂammation is a condition of the body that lends itself to a variety of illnesses such as insulin resistance, respiratory disease, arthritis, nephritis, and the development of certain cancers. The link between chronic inﬂammation and disease was ﬁrst discovered when an association between an inﬂammatory state increased the risk of cancer for that organ- for example, inﬂammatory bowel disease increases the risk for colon cancer(1). Additionally, it is known that inﬂammation can lead to the development of both type II diabetes and cardiovascular disease. One of the biggest culprits for low-grade chronic inﬂammation is obesity, since excess adipose tissue (fat cells) produces certain inﬂammatory signaling proteins (2). While keeping your weight in check is of primary importance, there are a number of foods that can help to ﬁght inﬂammation in the body. Overly processed foods that are high in sugar and in saturated fats are considered to be pro-inﬂammatory and should be reduced and avoided. Studies have shown that carbohydrates, in particular those high on the glycemic index (foods like white bread, chips, sugary snacks, etc.) are associated with increased levels of C-reactive protein- a marker for inﬂammation in the body (3). In place of processed foods, it is important to consume plenty of fresh produce and a variety of anti-inﬂammatory foods like the ones listed below. 1. Nuts- especially Almonds and Walnuts All nuts are a great source of nutrition as they are rich in vitamin E, calcium and ﬁber. However, walnuts are considered to be a nutritional powerhouse since they contain the highest amount of alpha linoleic acid- a speciﬁc omega-3 fatty acid known to reduce whole body inﬂammation. 2. Fatty ﬁsh like Salmon, Tuna, and Mackerel Wild caught fatty ﬁsh is one of the best sources for omega-3 fatty acids. The health beneﬁts of omega-3 s go beyond ﬁghting inﬂammation, they are essential to the body for proper heart, brain, and immune function. Don t care for ﬁsh? Try a ﬁsh oil supplement. An interventional study reported that ﬁsh oil supplementation decreased the blood levels of CRP and IL-6, two markers of inﬂammation in women (4). 10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP [2]

op a l Me a l s. al P e.r e al le sul ts Perfect Meal Plans 3.

In addition, consuming carrots can help to reduce inﬂammation in the body.

Avocados You ve probably heard them being called superfoods due to their rich vitamin, mineral and healthy fat content.

Magnesium intake is inversely associated with CRP, IL-6, and TNF-α-R2 levels in a dose-dependent manner (6), meaning the more you eat, the lower the amount of markers for inﬂammation in the body. 5.

3 op a l Me a l s. al P e.r e al le sul ts Perfect Meal Plans 3. Carrots Carrots are a rich source of beta-carotene (hence the name), a powerful antioxidant known to aid in vision and protection against certain cancers. In addition, consuming carrots can help to reduce inﬂammation in the body. A Women's Health Study conducted in 2008 reported that higher plasma concentrations of beta-carotene were associated with low levels of plasma CRP (5). 4. Avocados You ve probably heard them being called superfoods due to their rich vitamin, mineral and healthy fat content. Because avocados are a good source of magnesium, they are also considered to be an anti-inﬂammatory food. Magnesium intake is inversely associated with CRP, IL-6, and TNF-α-R2 levels in a dose-dependent manner (6), meaning the more you eat, the lower the amount of markers for inﬂammation in the body. 5. Beets Beets contain compounds called betalains. There are two types of betalains one that gives a red color, and one that gives a golden color (that s the one present in yellow beets). Like other natural color-contributors, betalains have powerful antioxidant properties and other health beneﬁts. A 2001 research study revealed betalains have special anti-inﬂammatory and detoxifying properties. The anti-inﬂammatory power of betalains is so strong, these compounds are being evaluated for anti-cancer properties, speciﬁcally in slowing tumor growth and possibly shrinking tumor size in certain types of cancer. 6. Garlic Garlic contains a good amount of oligofructose, a type of prebiotic that helps to support the good bacteria in the gut. search studies have shown that taking supplement oligofructose decreased markers of inﬂammation in the elderly (8). 10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP [3]

op a l Me a l s. al P e.r e al le sul ts Perfect Meal Plans 7.

sources of this vitamin is dark green veggies like spinach. 8. Eggs Egg yolks are one of the few dietary sources of Vitamin D.

Also, Vitamin D deﬁciencies are more common amongst patients with inﬂammatory diseases, so adequate intake of Vitamin D is essential to ﬁght inﬂammation. 9.

Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce is a great source as well.

4 op a l Me a l s. al P e.r e al le sul ts Perfect Meal Plans 7. Spinach & Dark Veggies Studies have suggested that vitamin E may play a key role in protecting the body from pro-inﬂammatory molecules called cytokines and one of the best sources of this vitamin is dark green veggies like spinach. 8. Eggs Egg yolks are one of the few dietary sources of Vitamin D. Several observational studies suggest vitamin D deﬁciency may promote inﬂammation. Also, Vitamin D deﬁciencies are more common amongst patients with inﬂammatory diseases, so adequate intake of Vitamin D is essential to ﬁght inﬂammation. 9. Tomatoes d tomatoes are rich in lycopene, which has been shown to reduce inﬂammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce is a great source as well. A study done in 2010 found that tomato juice consumption was also beneﬁcial (9). 10. Green Tea Epigallocatechin, a special type of ﬂavonoids found in green tea, is one of the best-known compounds that have been found to suppress growth of cancer cells by multiple mechanisms including suppressing inﬂammation (10). Now you may be wondering how to easily incorporate these foods in your diet and get as much of their anti-inﬂammatory beneﬁts as possible. 10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP [ 4]

5 op a l Me a l s. sul ts al P e.r e al le Perfect Meal Plans Eating these foods by themselves can become monotonous and you would eventually give up on them, so we have created a special set of perfect, mouthwatering meals incorporating these powerfull foods so that you can enjoy all their beneﬁts. All of these recipes were created with our unique macronutrient ratio of 65% healthy fats, 25% lean protein, and 15% good carbs to ensure that you stay in the optimal fat burning zone so that you can achieve your weight loss goals, prevent chronic disease, and ﬁght inﬂammation. 10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP [ 5]

6 cipes

Sesame Crusted Tuna with Roasted Rosemary Carrots Week 29 A29 1 10 minutes 30 minutes 1 tablespoon olive oil 1/2 teaspoon fresh chopped rosemary 1/2 cup chopped carrots 1 4-ounce tuna steak 8.3 8.

Toss the carrots with the rosemary and olive oil and lay on a baking sheet. Roast for 25-30 minutes until browned and caramelized. When carrots are almost done, roll the tuna in the sesame seeds.

7 Sesame Crusted Tuna with Roasted Rosemary Carrots Week 29 A minutes 30 minutes 1 tablespoon olive oil 1/2 teaspoon fresh chopped rosemary 1/2 cup chopped carrots 1 4-ounce tuna steak tablespoon sesame seeds tablespoon sesame oil % 26% 7% Preheat oven to 400 degrees F. Toss the carrots with the rosemary and olive oil and lay on a baking sheet. Roast for minutes until browned and caramelized. When carrots are almost done, roll the tuna in the sesame seeds. Heat the sesame oil in a skillet and add the tuna. Sear on both sides until done to your liking. Serve with the carrots. Grilled Tuna and Vegetable Kebabs week 6 day 4 DINNER 1 30 minutes Week minutes 3 tbsp Olive oil 2 tsp Lemon juice 2 tsp Old Bay seasoning 1/3 pound Ahi tuna, cut into cubes 68% /4 cup Button mushrooms, whole /4 cup d bell peppers, cubed /2 small Onion, cut into wedges /4 cup Zucchini slices 26% 6% Combine all of the ingredients in a plastic bag. Let marinate for 30 minutes in the fridge. When ready to cook, preheat a gas or charcoal grill to medium high heat. Thread the ﬁsh and vegetables on metal or soaked bamboo skewers. Grill until ﬁsh is done and veggies are charred. Serve.

Baked Eggs with Crispy Ham week 6 day 6 BREAKFAST C29 1 10 minutes Week Week29 1 20 minutes 1 tbsp Olive oil 1/2 cup diced Onion 2 slices Ham, chopped 3 Eggs 9.2 9.2 31.5 31.5 31.1 31.1 443.2 443.

Cook until onions are soft and ham is 64% 28% 8% slightly crisp. Transfer to a small ramekin or casserole dish.

8 Baked Eggs with Crispy Ham week 6 day 6 BREAKFAST C minutes Week Week minutes 1 tbsp Olive oil 1/2 cup diced Onion 2 slices Ham, chopped 3 Eggs Preheat the oven to 375 F. Heat a small skillet over medium heat. Add the olive oil,followed by the onions and ham. Season with salt and pepper. Cook until onions are soft and ham is 64% 28% 8% slightly crisp. Transfer to a small ramekin or casserole dish. Crack the eggs into the dish and bake until whites are set and yolks are ﬁrm, about minutes. Fruit and Nut Omelet 1 65% % 10% 10 minutes 10 minutes 1/2 tablespoon butter 3 eggs, beaten 1/4 cup sliced strawberries 1/4 cup sliced peaches 1 tablespoon chopped walnuts 2 basil leaves, chopped Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid ﬂow underneath the edges. When almost cooked, top with the fruit and walnuts. Season with salt and pepper. Fold in half and continue cooking until eggs are done. Top with the basil before serving.

Roasted Beet and Chopped Chicken Salad 14.6 14.6 39.1 39.1 26.7 26.7 503.8 503.

orange segments 7 walnut halves Preheat oven to 400 degrees F. Lay the beets on a parchment lined baking sheet and drizzle with half the olive oil.

9 Roasted Beet and Chopped Chicken Salad % 21% 11% 1 10 minutes 25 minutes1 1/4 cup peeled and diced beets 2 tablespoons olive oil 1 cup finely chopped beet greens 1 cup baby spinach 1/2 cup cooked and chopped chicken breast 1/4 cup cup orange segments 7 walnut halves Preheat oven to 400 degrees F. Lay the beets on a parchment lined baking sheet and drizzle with half the olive oil. Season with salt and pepper, and roast until tender, about 20 minutes. Combine the beet greens and spinach in a bowl. Top with the chicken, orange segments, walnuts, and cooked beets. Drizzle with remaining olive oil before serving. Baked Eggs with Avocado 1 10 minutes 20 minutes % 25% 7% 3 eggs 1 tablespoon cream 1/4 teaspoon cayenne pepper 1/4 cup cubed avocado 1 tablespoon chopped parsley Preheat oven to 350 degrees F. Crack the eggs into a small casserole dish and add the cream, being careful not to break the yolks. Season with salt and pepper and cayenne pepper. Bake for minutes, until whites are set and yolks are firm. Top with the avocado and sprinkle with the parsley before serving.

Garlic and Rosemary Steak with Mashed Cauliflower 1 10 minutes 15 minutes 12.3 12.3 31.6 31.6 30.6 30.6 440.2 440.

steak with the rosemary and garlic powder, as well as salt and pepper. Heat a skillet over medium high heat and add the olive oil.

10 Garlic and Rosemary Steak with Mashed Cauliflower 1 10 minutes 15 minutes % 27% 11% 1 4-ounce strip steak 1 tablespoon butter 1/2 teaspoon dried rosemary 1 tablespoon sour cream 1/2 teaspoon garlic powder 1 tablespoon olive oil 2 cups chopped cauliflower Season the steak with the rosemary and garlic powder, as well as salt and pepper. Heat a skillet over medium high heat and add the olive oil. Sear the steak until browned on both sides, and cooked to your liking. move from pan and let rest. Put the cauliflower and butter in a microwave safe bowl, season with salt and pepper, and cook until tender, 4-5 minutes. Mash with the sour cream and serve alongside the steak. Taco Stuffed Tomatoes 1 10 minutes 10 minutes /4 pound ground beef 1/4 cup chopped onion 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 medium tomato, left whole, inside removed 1/4 cup shredded lettuce 1/4 cup cubed avocado 3 slices bacon, cooked and crumbled 1 tablespoon lime juice 60% 29% 11% Heat a skillet over medium heat. Add the ground beef and cook until no longer pink. Add the onions and spices, and season with salt and pepper. Drain. Stuff the beef mixture into the tomato and top with the lettuce, avocado, and bacon. Continue Drizzle next with page the lime juice before serving.

Zesty Spinach Salad with Roasted Chicken 2 5 minutes 10 minutes 12.6 6.3 41.5 20.8 45.2 22.6 613.2 306.

tablespoons chopped green onions Chop roasted/grilled chicken into bite size chunks. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and hard boiled eggs.

11 Zesty Spinach Salad with Roasted Chicken 2 5 minutes 10 minutes % 30% 8% 1 chicken breast, chopped 6 tablespoons cider vinegar 6 cups baby spinach 1 teaspoon ground oregano 2 hard boiled eggs, sliced 1 clove garlic, minced 2 tablespoons olive oil 4 tablespoons chopped green onions Chop roasted/grilled chicken into bite size chunks. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and hard boiled eggs. For the vinaigrette, combine olive oil, vinegar, minced garlic and oregano in a small bowl and mix to incorporate. Pour the dressing into a glass jar with a tight sealing lid, and refrigerate for ~ 1 hour to allow flavors to blend. To serve, top salad with roasted chicken, green onions and hard boiled eggs. Drizzle with vinaigrette. EGGS BAKED IN BELL PEPPERS % 27% 8% 1 5 minutes 25 minutes 1 Green bell pepper 1 teaspoon Olive oil 2 Eggs 3 slices bacon, cooked and crumbled Preheat oven to 400 degrees F. Slice the pepper in half and scoop out the seeds and membranes. Brush the inside with the olive oil and season with salt and pepper. Lay on a baking sheet. Crack one egg in each half and bake for minutes until eggs are set. Sprinkle with crumbled bacon before serving.

12 op a l Me a l s. sul ts al P e.r e al le Perfect Meal Plans REFERENCES 1. Rhodes JM. Unifying hypothesis for inﬂammatory bowel disease and associated colon cancer: sticking the pieces together with sugar. Lancet 1996;347: Lee H, Lee IS, Choue R. Obesity, inﬂammation and diet. Pediatric Gastroenterol Hepatol Nutr 2013;16: Levitan EB, Cook NR, Stampfer MJ, Ridker PM, xrode KM, Buring JE, Manson JE, Liu S. Metabolism Mar; 57(3): Ciubotaru I, Lee Y., Wander R Dietary ﬁsh oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT. J Nutr Biochem. 2003;14(9): Wang L., Gaziano J., Norkus E., Buring J., Sesso H. Associations of plasma carotenoids with risk factors and biomarkers related to cardiovascular disease in middle-aged and older women. Am J Clin Nutr. 2008;88(3): Chacko S., Song Y., Nathan L., Tinker L., de Boer I., Tylavsky F., Wallace R, Liu S. lations of dietary magnesium intake to biomarkers of inﬂammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women. Diabetes Care. 2010; 33(2): Chun O., Chung S., Claycombe KJ, Song W. Serum C-reactive protein concentrations are inversely associated with dietary ﬂavonoid intake in U.S. adults. J Nutr. 2008; 138(4): Guigoz Y, Rochat F, Perruisseau-Carrier G, Rochat I, Schiffrin EJ. Effects of oligosaccharide on the faecal ﬂora and non-speciﬁc immune system in elderly people. Nutr s. 2002;22: Ghavipour M, Saedisomeolia A, Djalali M, Sotoudeh G, Eshraghyan MR, Moghadam AM, Wood LG. Tomato juice consumption reduces systemic inﬂammation in overweight and obese females. Br J Nutr Jun;109(11): Riegsecker S, Wiczynski D, Kaplan MJ, Ahmed S.Potential beneﬁts of green tea polyphenol EGCG in the prevention and treatment of vascular inﬂammation in rheumatoid arthritis. Life Sci. 2013;93(8): Foods proven to fight inflammation Copyright 2014 Primal Health, LP [ 12]

Tangy Egg Salad with Avocado and Cilantro. Leftovers from C6. Creamy Chive Chicken Salad with Bacon. Herb Roasted Chicken with Roasted Vegetables

Week 6 Meal Plan Breakfast Lunch Dinner Day 1 Italian Baked Eggs with Olives and Tomatoes Tangy Egg Salad with Avocado and Cilantro Balsamic Roasted Chicken and Vegetables A6 B6 C6 Day 2 Leftovers from