ANTI-INFLAMMATORY FOODS | what I eat every week

ANTI-INFLAMMATORY FOODS | what I eat every week


– You’ve probably noticed by now that most of my recipes are veggie heavy and prioritize fresh, wholesome ingredients
except for my deserts and that’s because after
four autoimmune diagnosis, I’ve learned how to really nourish my body with simple, anti-inflammatory foods. So what exactly are
anti-inflammatory foods? They’re just ones that
have been well-studied to reduce inflammation in the body. They are the items that
nutritionists and doctors all agree that we need to get more of because not only do they
reduce inflammation, but they have a whole heck of a lot of other health benefits as well. In today’s video I’ll share
eight anti-inflammatory foods that I eat every week and
give you a few different recipe ideas but remember
that you can always find the full, printable recipe on my website. All right, let’s dive in. Berries, whether they’re
blueberries, strawberries, raspberries or blackberries all contain antioxidants
known as anthocyanins and it’s the anthocyanins
that give berries their vibrant, blue,
purple, and redish color. While all fruits are generally
high in antioxidants, berries really are the super stars because they have so many
different chemical compounds that are great at fighting
inflammation, cancer, and cardiovascular disease. Now here’s the cool part. Not only do berries reduce
existing inflammation, but they help to train ourselves to respond better to episodes of future inflammation as well, and that’s why eating them regularly is always a smart idea. A few of my favorite recipes with berries includes my blueberry smoothie, my berry spinach salad,
my raspberry vinaigrette, my strawberry banana
smoothie, and my acai bowl. I’m sure you know that leafy
greens are good for you, but do you know why they’re good for you? Spinach, kale, Swiss
chard, dandelion greens, and other greens are not
only full of antioxidants, but their alkalizing to the body. They’re packed with
nutrients including foliate, fiber, vitamins, A, C, E, and
K and a variety of minerals. While some jokingly refer to leafy greens as rabbit food, including my dad, there’s a reason why all animals in the animal kingdom
prioritize leafy greens and that’s because they nourish our bodies on a cellular level. Leafy greens prevent cognitive decline, they keep our microbiome in tip top shape, and they reduce overall body inflammation. Some of my favorite
recipes with leafy greens include my wild rice and arugula salad, my shrimp, asparagus and avocado salad, my garlic sauteed Swiss chard, my post workout green
smoothie and my kale chips. Salmon and other fatty fish such as trout, sardines, anchovies, and
mackerel are all high in essential omega-3 fatty acids, and these are essential because
your body can’t make them. You have to get them from your diet. If you have an autoimmune condition, omega-3s are even more important because studies have
proven them very beneficial for a wide range of autoimmune conditions including lupus, rheumatoid arthritis, type one diabetes, psoriasis,
all sorts of colitis, multiple sclerosis and so many others. Omega-3s are also
critical for brain health, and interestingly enough, those who consume fatty fish regularly are less likely to be
depressed or anxious. In short, omega-3s are one of the most well studied nutrients
and studies time and again show the massive anti-inflammatory effects that they have on the body. Some of my favorite salmon recipes include my Dijon baked salmon,
my orange glazed salmon, my salmon patties, my
smoked salmon frittata, and my salmon avocado salad. When most think of avocados, they think of healthy fats and that’s good because avocados are full
of monounsaturated fat which is the good fat that
helps reduce cholesterol and it reduces inflammation of the joints. Healthy fats like those from avocado are needed for energy, blood clotting, brain development, absorbing
fat soluble vitamins, and limiting inflammation. The various nutrients in
avocados have also proven beneficial in preventing
neurodegenerative diseases such as Alzheimer’s and Parkinson’s, and I’m always investigating
Parkinson’s research because my dad has Parkinson’s. Alright, fun fact about avocados is that they actually have
more potassium than bananas. For a three and a half
ounce serving of bananas, you would get 10% of the
recommended daily allowance of potassium and in the same
serving size of an avocado, you would get 14%. Some of my favorite avocado recipes include my tuna stuffed
avocados, my avocado egg salad, my avocado dressing, my
carrot and zucchini pasta with avocado cucumber sauce
and my baked eggs in avocado. Broccoli and other cruciferous vegetables such as cauliflower, bok
choy, and Brussels sprouts are jam-packed with antioxidants, vitamins and phytochemicals. Broccoli is rich in vitamin K, vitamin C, potassium, magnesium and fiber, but it’s the sulforaphane that
makes broccoli extra special. Sulforaphane is one of the most studied compounds in broccoli
and studies show that it has protective affects against cancer, and can detoxify harmful
chemicals in the environment that would otherwise trigger
inflammation in our body. Some of my favorite broccoli
and cruciferous veggie recipes include my broccoli salad,
my steamed broccoli, my whole 30 chicken broccoli casserole, my garlic ginger bok choy, and my cauliflower rice tabbouleh. Garlic has been used for centuries for it’s medicinal properties
and numerous studies time and again show that it
has both cancer preventive and immune boosting effects. Of course Garlic adds
enormous to any recipe, but it’s, it’s wide-ranging
health benefits where garlic truly shines. Garlic contains
anti-inflammatory chemicals such as quercetin, which
naturally inhibits histamine, and sulfur compounds that
stimulate your immune system to fight disease. If you have arthritis garlic
may be your best friend as well because garlic has proven
to reduce the inflammation, pain, and cartilage damage
associated with arthritis. Now it’s hard to pick just
a handful of garlic recipes because I use garlic in
so many different recipes on my website, but I
love my zucchini pasta with lemon garlic shrimp,
my mashed cauliflower with garlic and herbs, my
garlic sauteed Swiss chard, my sweet potato fries with garlic aioli, and my poached chicken
and winter vegetable soup. So ginger, just like garlic, has been used for
centuries around the world for it’s healing properties. It’s well known to help
reduce motion sickness, reduce pain, and reduce nausea. Ginger contains substances
known as gingerols that reduce inflammation and turn off the pain causing
compounds in the body. In terms of digestion,
ginger supports digestion and helps with motility which just means that it moves things more
quickly through our intestines, and in fact it’s been
shown that ginger can move things through twice as fast which is key if you struggle with constipation. Because of these digestive benefits, ginger has been proven to
help reduce colorectal cancer and to boost the immune system. Now remember that about 75
to 80% of our immune system comes from our gut so
anything that helps the gut like the ginger, obviously, is gonna help our immune system as well. Some of my favorite ginger recipes include my scallops with citrus ginger sauce, my carrot ginger soup, my golden milk, my cucumber melon gazpacho
with ginger shrimp, and my asian cauliflower
rice with ginger shrimp. Alright, lastly we have chia seeds and while chia seeds are
known as a super food today, in ancient times they
were a dietary staple most known for providing energy, and in the ancient Mayan
language the word chia actually translated to the word strength. In addition to all of the vitamins and nutrients in chia seeds, they also pack a hefty dose of fiber. In fact, they’re one of the
world’s best sources of fiber and all of that fiber is great for helping to balance blood sugar and,
of course, good gut health. Chia seeds along with flax seeds are loaded with antioxidants and omega-3s and the antioxidants fight free radicals and the omega-3s reduce inflammation just as I mentioned with the salmon. Some of my favorite chia seed recipes include my chia seed
pudding, chia seed jam, my ultimate seed crackers, my peanut butter and jelly chia pudding, and my coconut chia mango popsicles. Now there are many more
anti-inflammatory foods than these eight I mentioned today. These just happen to be the ones that I eat most frequently and you probably noticed
from all of the recipes that I just tend to mix and match all of these ingredients
to create new meals, but the quirks of all of this information, and I think this video in general today is the question, can
changing your eating habits change your overall health? And the answer, you bet ya. It’s never too late to
adopt healthier habits and to improve your overall wellness. I hope you guys enjoyed
today’s video and if you did, make sure to give it a thumbs up and let me know in the comments below what your favorite
anti-inflammatory foods are. As a reminder, you can
find so many more recipes over on my website and I’ll
be working on a new recipe later this week to bring you next week. So I’ll see you guys again then. (upbeat music)

100 thoughts on “ANTI-INFLAMMATORY FOODS | what I eat every week

  1. I'm back!!! Sorry for the long break as I've had lots of work travel over the last month. I hope you enjoy this new video and all the gems of knowledge on healthy, anti-inflammatory foods. Do you eat all of these foods? Which are your favorites? xo – Lisa

  2. I have a hard time with eating seafood in general and when I do eat it, I like to get wild ( not farmed) -expensive! …and I do worry about mercury and plastic levels in it. 🙁

  3. What about cherries? I've heard cherries, especially black cherries (or tart, sour, Montmorency) are great for inflammation as well. Thanks for this video!

  4. I did start to utilize this amazing cholesterol guidebook “Hοzantο Axy” (Google it). This solely due to an advice made by my medical professional therefore I could get my cholesterol reduced. Every day, I must obtain a caplet. This should be done for two months. It has decreased my cholesterol to Thirty points. I will carry on utilizing this solution and even highly recommend it to my relatives. .

  5. Great viedo, thank you. Very clear and easy to understand. What do you think about mercury in fish? I keep hearing fish is so good for you ,however the fear of the water were the fish comes from

  6. Crush garlic, then let sit for 5-10 min before cooking to let 'allicin' release. Dr. Rhonda Patrick has talked about it. Sprouts are also great for higher amounts of sulphurophane. Good list tho!

  7. This particular cholesterol guidebook “Hοzantο Axy” (Google it) is not only high-quality medication however reasonably priced as well. I started to employ this adhering to my physician`s ideas to lessen my blood cholesterol. I got it for over 2 weeks. NO doubt, this helps quite a lot! The agony has vanished and my energy has increased in every passing day. The results of my check-ups revealed that I am recovering. .

  8. I had been in search of a specific thing to help get my cholesterol drop from 245 to at least 199 and also this amazing cholesterol manual “Hοzantο Axy” (Google it) truly got me down to 216 within Three weeks without the need of adjusting the diet plan I realize if I try to eat better I’ll get there sooner. .

  9. i got diagnose with RA a year ago, I change my diet and it truly makes a difference. the issue is coming up with a wide variety of meals. its good to know that someone did the research for you. everything looks delicious and healthy. ?

  10. I enjoyed this. Struggling with fibromyalgia. I’m into my adaptive diet as I learn more about the specific things that trigger inflammation in me. Some I discovered on my own. I recently did that dna food sensitivities test. A lot of changes I made preventatively, May have played against me. On the list of things that I am sensitive to…(and everyone is different) green olives,olive oil, beef, carrots, white potatoes, English walnuts, turmeric, lemons. Plums and prunes. . Are the main items I’m subtracting back out of my diet. I subscribed. I need to learn more. I haven’t processed leafy greens well in a couple of years. They tend to constipate me. So I was happy to hear of chia and berries. Recently added a probiotic to see if that helps. I miss my prunes. Thank you again. I’ll watch more often.

  11. Just found your channel and sub’d! Great info and I’m checking out your recipes ! I have MS and have been told omega 3’s are very important, but I absolutely hate salmon and I don’t have much other fish available in my area. Advice? Thanks ?

  12. Great video! A few remarks though : Salmon is potentially extremely UNhealthy. Notably any farmed salmon has imbalanced omega3:6 ratios due to low quality feed, toxic fat buildup due to feed laced with anti-microbial chemicals (often poorly regulated), antibiotics and general response to being raised in a stressed, unnatural environment. Wild-caught salmon is a very different fish nutritionally speaking and it's important to stress that. In regards to the smoothies you seem to endorse : Smoothies , especially of fruit, spike your blood sugar and can result in abdominal fat and other sugar-related health issues. The fibers in fruit make sure that sugars do not get digested too quickly. And the chewing releases powerful enzymes in the saliva that you miss out on if you drink smoothies. It's not advisable to do so hence, and better to eat the whole fruit (or without peel if needed). Otherwise great video 🙂

  13. I think you’re lovely. Great video but documentaries have exposed that salmon unfortunately isn’t as healthy for us as we wish it still was. I also think your appealing would be much more wonderful if you didn’t say “my” before each recipe. Wish I could send this privately some how but no can do. Seriously great video tho?

  14. I've been eating with my family most of watt you described here and we felling amazing. Great Job and keep up with more videos

  15. I suffer skin psoriasis everyday for 6 years. I still do now and it's not easy to find food that is suitable for me outside. This is really helpful as I can now make my own food at home. Thank you Lisa ! ❤️❤️❤️

  16. Like what you had to say but Chia seeds are full of Lectins which cause inflammation so I'm going to stay away from those recipes. Also one of your recipes had Zucchini, also full of inflammatory lectins. Better off staying with white rice, no hulls, no lectins. Otherwise recipes looked yummy. First time I have seen one of your videos. I'll check out your channel. Thanks for the recipes!

  17. You inspire me to take a whole new look at food, especially these interesting ones that could not only be helpful but provide a unique new taste to things. Thank you.

  18. I'm a huge fan of your Liza. Keep those fantastic recipes coming! Can you do a video on how to make it possible for poor people to eat as healthy food as you do? Thanks!

  19. I need to tell the truth about celiac disease. There no such things as diseases just ignorance. I use the cause and effect rules to find the cause of diseases and I found that immune system is low if the body is cool because body tissue may get infected with inflammation and pain results. 
    Exposure of our body to low temperatures is the cause of diseases because immune system cannot cure infections and nerves are numb. Diseases are an infection or nerves numbness . The area of our body infected gives different names to that infection. skin infection is called cancer or psoriasis, digestive system infection is called celiac and Chrone disease, brain infection is called meningitis and so on. For all diseases are just two solution to cure that infection: to keep our body at 97F temperature, which is not good because the air temperature is too high for breathing, or to insulate our body very well to allow it to increase the temperature enough to cure infections. This idea is practical because the air temperature is low and good for breathing. I invented special clothes capable to increase the body temperature to cure infection. If interested write to me on [email protected] I will give all what I found for free.

  20. I'm not sure how I came across your vid but I am SO glad I did. I was diaged w/ RA and CFS and learning how eating well can make a HUGE difference. I am eating mostly WFPB, but would like to start adding some fish, eggs and tuna. I think that would top it off. TY so much for this beautiful and informing vid. Sandy

  21. Great video! My wife had serious autoimmune issues, almost shutting down her kidneys some years ago now. I will have to have her watch this. We eat lots of berries with smoothies almost daily, but I can't get her on the broccoli bandwagon!

  22. While those recipes look yummy,?????? one should take into consideration eating for your blood type, because some foods cause lupus and other autoimmune diseases in some people but not in others according to their blood type. Love your video☺??

  23. Thanks for the video..great information as we have auto immune disease in our family. Are you worried about mercury and other heavy metals in the salmon and other fish ? Thanks again for the info ?

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  25. Great video! I definitely find reducing sugar , coffee and wine are helpful, very hard though! I have a low functioning thyroid and this low energy leads me to the above foods, it's a vicious cycle ? would love more videos on any auto immune topics

  26. I'm a vegetarian leaning vegan, therefore not perfectly vegan and don't want to be. This video is excellent and you actually have me thinking of sliding back and going Pesco-Vegetarian.

  27. I have a couple autoimmune disorders and my body hurts. I need to learn to eat anti-inflammatory foods.

  28. Salmon on the 70s was good and healthy but sins then its diet & origen has change, today its from a farm with poizen diet(hormones, antibiotics, and very poor nutritious value.. even if pink color has been died sometime) – no so much regulation on fish compared to vegetables..
    fish store their toxic in fat and skin.
    and salmon is a very fat fish!!! as well as tuna..

    if its not from a farm.. its better..
    if from the sea… well the sea not so much clean.. Mercury, micro plastic bits – and such..
    but its better from farm salmon

  29. Thank you for a video I can get behind. My hubby and I have a daughter with Lupis and a daughter with Hoshimotos and one daughter whose skin breaks out at the drop of an hat. This has helped in meal prep and our overall health. Thanks again.

  30. This is great, but it’s just as important to avoid inflammatory foods (ie. meats, dairy, alcohol). I hope you have a video sharing what those are or plans for it.

  31. I wish spinach didn’t cook down to nothing haha. You throw a whole bag into the pan and end up with 3 leaves. Just shows how much water is in them! I love spinach, my favorite leaf for salads!

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