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    Anti Inflammatory Diet 1 36

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    Linda Andersen
    This document provides guidelines for an anti-inflammatory diet, including recommendations to eat organic foods to reduce pesticide exposure, compose meals of 40% carbohydrates, 30% protein and 30% healthy fats, and eat each food no more than five times per week. It recommends steaming a variety of vegetables, eating 1-2 cups of cooked whole grains per day, soaking and slowly cooking legumes, and poaching, baking or steaming wild fish. It also provides guidelines for fruit, sweetener, seed, nut, oil, spice and drink consumption and lists foods to avoid.

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    Anti Inflammatory Diet 1 36

    Uploaded by

    Linda Andersen
    49 views2 pages
    This document provides guidelines for an anti-inflammatory diet, including recommendations to eat organic foods to reduce pesticide exposure, compose meals of 40% carbohydrates, 30% protein and 30% healthy fats, and eat each food no more than five times per week. It recommends steaming a variety of vegetables, eating 1-2 cups of cooked whole grains per day, soaking and slowly cooking legumes, and poaching, baking or steaming wild fish. It also provides guidelines for fruit, sweetener, seed, nut, oil, spice and drink consumption and lists foods to avoid.

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    This document provides guidelines for an anti-inflammatory diet, including recommendations to eat organic foods to reduce pesticide exposure, compose meals of 40% carbohydrates, 30% protein and 30% healthy fats, and eat each food no more than five times per week. It recommends steaming a variety of vegetables, eating 1-2 cups of cooked whole grains per day, soaking and slowly cooking legumes, and poaching, baking or steaming wild fish. It also provides guidelines for fruit, sweetener, seed, nut, oil, spice and drink consumption and lists foods to avoid.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    49 views2 pages

    Anti Inflammatory Diet 1 36

    Uploaded by

    Linda Andersen
    This document provides guidelines for an anti-inflammatory diet, including recommendations to eat organic foods to reduce pesticide exposure, compose meals of 40% carbohydrates, 30% protein and 30% healthy fats, and eat each food no more than five times per week. It recommends steaming a variety of vegetables, eating 1-2 cups of cooked whole grains per day, soaking and slowly cooking legumes, and poaching, baking or steaming wild fish. It also provides guidelines for fruit, sweetener, seed, nut, oil, spice and drink consumption and lists foods to avoid.

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    © All Rights Reserved
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    Download as doc, pdf, or txt
    of 2

    Dr.

    Marsha Lowery ND
    3681 Baldwin Ave., Makawao, HI 96768 808-633-8177

    ALLERGIES

    ANTI-INFLAMMATORY DIET

    Try to eat only organically grown foods as they reportedly have two to five times more nutrients and it
    will decrease exposure to pesticides. There is no restriction on the amount of food you can eat. The
    foods listed are only examples of foods to eat. Try to compose meals of approximately 40%
    carbohydrates, 30% protein and 30% healthy fats. Try to eat any one food no more than five times a
    week. Plan your meals ahead of time and try to find at least ten recipes you enjoy.

    Steamed Vegetables:
     The primary reason for using steamed vegetables is that steaming improves the utilization or the
    availability of the food nutrients allowing the gastro-intestinal mucosa to repair itself. Use minimal
    raw vegetables except as a salad. Include at least one green vegetable daily.
     Eat a variety of any and all vegetables (except tomatoes and potatoes) that you can tolerate. It is best
    to try and eat mostly the lower carbohydrate vegetables. For example:
    3% Carbohydrate - asparagus, bean sprouts, beet greens, broccoli, cabbage, cauliflower, celery,
    Swiss chard, cucumber, endive, lettuce, mustard greens, radish, spinach, watercress;
    6% Carbohydrate- string beans, beets, brussels sprouts, chives, collards, eggplant, kale, kohlrabi,
    leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini;
    15% Carbohydrate: artichoke, parsnip, green peas, squash, carrot;
    20+% Carbohydrate: yam.
    Add your favorite spices to enhance the taste of these vegetables.

    Grains:
     Eat one to two cups of cooked grains per day of those you tolerate, unless you have indications of
    high insulin levels such as overweight, high blood pressure, high cholesterol or diabetes.
     Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice,
    rye, teff.
     Other grain foods that may be eaten are rice crisps and wasa crackers.

    Legumes:
     Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly:
    split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans,
    garbanzo beans, aduki and azuki beans.
    Fish:
     Poach, bake, steam, or broil deep-sea ocean (vs. farmed) fish (cod, haddock, halibut, mackerel,
    sardines, summer flounder, wild Pacific salmon) is preferred-no shellfish (shrimp, lobster, crab,
    clam).

    Chicken/Turkey:
     Eat only the meat and not the skin of free-range or organically grown chicken or turkey. Bake, broil
    or steam.
    Fruit:
     Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit
    baked (such as a baked apple or pear). Like the vegetables, try to eat mostly the low carbohydrate
    fruits. For example:
    3% Carbohydrate - cantaloupe, rhubarb, strawberries, melons;
    6% Carbohydrate - apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi;
    15% Carbohydrate - apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate;
    20+% Carbohydrate - banana, figs, prunes, any dried fruit.

    Sweeteners:
     Occasionally maple syrup, rice syrup, barley syrup, raw honey or stevia – use ONLY with meals.
     Absolutely no sugar, NutraSweet, or any other sweetener is allowed.

    Seeds and Nuts:


     Grind flax, pumpkin, sesame or sunflower seeds and add to steamed vegetables, cooked grains, etc.
    You may also eat nut and seed butters, such as almond, cashew, sesame, etc.

    Butter/Oils:
     For butter, mix together 1 pound of butter and 1 cup of extra virgin olive oil (from a new dark jar).
    Whip at room temperature and store in the refrigerator.
     Use extra virgin olive oil for all other situations requiring oil.

    Spices:
     To add a delightful flavor to you food choices, add whatever spices you enjoy.

    To Drink:
     Drink a MINIMUM of 6 to 8 glasses of spring, bottled, filtered or reverse-osmosis filtered water
    every day. Sip the water; try to drink one glass per hour. A few drops of chlorophyll will add a
    pleasant taste. NO distilled water.
     Small amounts of soy, rice, or oat milk are allowed ONLY on cooked grains or in cooking.

    For the time being, avoid the following foods:

    all animal milks all animal cheeses all corn products


    commercial eggs (organic OK) potatoes-red or white tomatoes
    all wheat products including breads white flour
    citrus fruits all fruit juices all dried fruit
    peanuts/peanut butter any processed food fried foods
    meat-red meat (beef, pork) all caffeinated teas, coffee alcohol

    Reference:
    Thom, Dickson, Natural Health Choices Clinic. NCNM faculty, 2003.

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