Unlock the Power of an Anti-Inflammatory Diet - 7 Principles for Optimal Health

Hello everyone,

Today, I want to dive into an important topic that has a significant impact on our health - inflammation.

Did you know that only 12% of Americans are metabolically healthy - meaning that a whopping 88% are metabolically unhealthy...?

It's a shocking statistic that underscores the need for us to take proactive steps towards better health.

Inflammation is at the root of many chronic diseases, including heart disease, diabetes, and even cancer. The good news is that we have a powerful tool at our disposal to combat inflammation - our diet.

Starting your day healthily will set you up for greater energy, less unhealthy cravings, weight control, and reduced inflammation - check out this video for my best morning tips...

Here are seven principles for adopting an anti-inflammatory diet that can transform your health quickly:

1. Fiber-Rich Diet: Start by aiming to consume at least 25 grams of fiber every day. Whole grains like barley and oatmeal, vegetables such as okra, eggplant, spinach, and onions, and a variety of fruits like berries are excellent sources of fiber.

2. Vegetables and Fruits: Make it a daily goal to eat a minimum of seven servings of vegetables and two servings of fruit. A serving equals half a cup of fruit or cooked vegetables, or one cup of raw leafy vegetables. To supercharge your anti-inflammatory efforts, incorporate herbs and spices like turmeric, cayenne, sage, rosemary, and ginger into your meals.

3. Alliums and Crucifers: These foods are your allies against inflammation. Consume four servings of alliums (garlic, scallions, onions, leek) and cruciferous vegetables (broccoli, cabbage, cauliflower, mustard greens, Brussels sprouts) every week. They are packed with antioxidants that promote an anti-inflammatory environment in your body.

4. Limit Saturated Fat: Keep your saturated fat intake to just 10 percent of your daily calories. This step alone has been shown to significantly reduce the risk of heart disease. Additionally, cut back on red meat to once a week, and when you do indulge, marinate it with herbs, spices, and unsweetened fruit to minimize the formation of harmful compounds during cooking.

5. Omega-3 Fatty Acids: Incorporate foods rich in omega-3 fatty acids into your diet. Think cold-water fish like salmon, flax meal, walnuts, and beans. For an extra boost, consider adding a high-quality omega-3 supplement to your daily routine.

6. Healthy Fats: Not all fats are created equal. Opt for oils that contain healthy fats, such as virgin and extra-virgin olive oil and coconut oil. Remember, your body needs fats; just make sure they provide you with benefits.

7. Avoid Trans Fats: Say a resounding "no" to trans fats. Studies have demonstrated a direct link between trans-fat consumption and elevated levels of C-reactive protein, a key biomarker for inflammation. Always check product labels for the presence of "hydrogenated" or "partially hydrogenated oils" and steer clear of them.

These seven principles are the foundation of an anti-inflammatory diet that can help your body heal, prevent weight gain and disease, and optimize your overall health. Inflammation is often the hidden culprit behind many health issues and addressing it through your diet is a powerful way to regain control of your health destiny.

If you have any questions or would like more information about implementing these principles into your health and you feel like you’ll need more support, then feel free to reach out to me - I was once a mom of 7, metabolically unhealthy, and a sugar and carb addict who hated exercise!

...so I of all people know how challenging it can be to make changes, and that you need accountability in order to succeed!

P.S. Your health is your greatest wealth. Let's invest in it wisely!