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)

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Reader Comments

  1. Downshiftology

    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. jim connell

    An excellent video with great information and delicious looking recipes. I’m on a keto diet and can manage most of them👍. I’ve subscribed

  3. Heidi Heard

    I am fighting lung Sarcoidoisis, an auto-immune condition that has no cure, just medicine "maintenance". I have been looking at how to re-enforce my immune system, to help my body heal naturally. Your recipes and nutrition information is invaluable!! Thank you!

  4. Amy Hamaker

    Thank you so, so much for this. I've had respiratory and inflammation problems for a couple of years, and we're finally finding out that my gut health (from lots of antibiotics) isn't great, and is probably tanking my immune system. It's great to see this kind of a list, along with what you do with them.

  5. Mavina I

    Awesome stuff. I am so! Grateful for the invaluable info you shared and look forward to incorporating all of these foods in my diet. I am a new subby

  6. Jessica Vogel

    I have been diagnosed with 4 autoimmune diseases too! I would love 💕 to connect especially with you to figure out recipes and health. I had to have my whole entire large intestine removed and my “other” area re routed internally. I have Addison’s disorder, MCTD, Arthritis, Gastroparesis, and Thin Membrane Kidney Disorder. You look so great for having autoimmune disorders. I can’t even do anything every day because I feel so tired and fatigued. Good Job 👏

  7. Kat Parks

    I was having inflammation in my nerves. I was told to eliminate sugar but because I hypoglycemic my doctor said not eliminate it totally and he told me to eliminate corn and peanuts.

  8. Deo U

    Hey, thank you for this helpful video. You are an inspiration for a lot of people. 
    Here is a helpful article I found that introduce 3 health foods that trigger joint paint and chronic inflammation. I hope it helps other people. Here is the link to the article,

  9. Jean Lee

    hi, i am starting the thm way of eating. i am just finding out about whole 30. I cant do the artifical "natural" sweeteners what is your advice do you have about that? I know i need to get rid of all sugar but the artifical stuff either gives me horrible headaches and stomach problems. thanks so much

  10. Seven smith

    Hemp seeds?

    Hemp seeds contain over 30% fat. They are exceptionally rich in two
    essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid

    They also contain gamma-linolenic acid, which has been linked to several health benefits

    Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein.

    That is considerably more than similar foods like chia seeds and flaxseeds, whose calories are 16–18% protein.

    seeds are also a great source of vitamin E and minerals, such as
    phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc

  11. Cordelia0704

    I have autoimmune diseases too. I find it interesting that except for 2 of the foods you listed, they are all things I always seek out and love. And oddly most are foods the rest of my family hates and they don’t have autoimmune disease.

  12. Anna Lore

    Glad I stumbled on your video. I'm going to go to your website and hopefully find more healthy recipes. My goal is to become more in tune with my body and eat much healthier every day.

  13. just Bfree

    Powdered nuts and seeds can be added to almost everything. Yogurts, cereals, sauces, salad dressings, salads, crust topping over baked fish (double dose of onega 3s) mustard, tartar sauce. Smoothies

  14. think harder

    And did you know why consuming fatty fish is related to feeling less anxious and depressed? That s***'s expensive! If you've got money to eat salmon all the time that's what you're not anxious! Try being overdrawn in the bank and see how that affects your anxiety 🙂

  15. Dasha Q Noble

    Your salmon is very red (color), it looks like it was "painted" on some Mexican farm in a pond – where fish are now grown. In the 21st century you will no longer find a real atlantic salmon in the store
    P.S. she needs some beets with beef and a green salad with pork! ))

  16. Mila Rad

    I'm surprised you haven't distinguished between organic produce and conventional. Conventional berries will negate any hopes of anti-inflammatory properties as the glyphosate residue not only causes inflammation, it destroys healthy gut bacteria — and has been cited by studies as the potential cause of Celiac in the first place. If you are health-conscious at all, organic and biodynamic produce should be your go-tos. At least where the USDA's dirty dozen (those with highest levels of pesticide residue) are concerned:
    Sweet Bell Peppers

  17. So So

    I am always very selective when it comes to what channel I subscribe but I came across yours today and I'm hooked. I love your style, how eloquent you are, you knowleadge is very impresive 😉

    Did you make a video or specified somewhere what type of containers you used and also I am a bit worried about eating some of these product refridgerated for 5 days, like half-cooked eggs or rice. Is it totally safe to do so?

  18. Trendy Health News

    so list is here,
    olive oil.
    green leafy vegetables, such as spinach, kale, and collards.
    nuts like almonds and walnuts.
    fatty fish like salmon, mackerel, tuna, and sardines.

  19. Jason Smith

    The only food that reduces inflammation in the body is no food. The correct title for this video is ‘Foods that are less inflammatory than other foods’

  20. Cynthia Hawkins

    I am thinking about making the avocado egg salad but not sure because I wondered if the avocado will turn brown by the next day? Sometimes I will eat only half of an avocado and put the rest in the fridge, but the next day the avocado is brown (that quickly!). Do you add lemon or something else to the salad so that the avocado in the avocado salad doesn't turn brown?

  21. Lisa Joan

    Awesome information you provide! I just wanted to input: I love fish but worry about the type and where it is from as mercury from wild-caught and the state of farmed fish is a concern. Do you have any input? Thanks for your help!

  22. Robyn T

    This is really helpful. Interestingly enough, I have problems with garlic and avocados. Garlic literally makes me nauseous and avocado gives me major digestion issues. 😔

  23. SuperCrackerjacks

    Isn't farmed salmon full of toxic stuff? DDT for instance. While farming they are using masses of antiobiotics, toxic treat for instance against sealice and other diseases. The pellets they give for the fish is made from toxic small fish. So millions of salmon in a very small area, lots of dirty tricks needed while farming. Also many fish are sick. And environment suffers. So farming fish is all about profit, we can not talk about quality. The oceans are suffering and dirty, the food from there isn't nesessarily healthy. Fish was very healthy, nowadays…I don't know.

  24. janey boo

    Great info . Do you have a recipe book available ?? I love ginger . It's good for circulation. I grate it into soups , salad dressings , and warm lemon drinks . I have just bought a jar of turmeric and I am going to use it !!! Think I will try golden milk . 🍵🥑

  25. Vee Kay

    I have been going through alot of pain since ive had my work accident in 2015 which i have metal rods supporting my spine. i fell 5metres from the work place building and only fractured my Lumbar 1 which i am very grateful to be able to walk. i continually get chronic back pains and i know the food decisions ive been making doesn't help either. After watching this video it has given me hope to push through and i believe this is my answer ive been waiting for. Thank you so very much now im going to start transitioning my bad habbits to good ones 🙂 much love and respect. Stay Blessed

  26. WellBe by Adrienne Nolan-Smith getwellbe

    So important to aim for organic, GMO-free and clean foods. when you eat conventionally grown foods, you’re also ingesting toxins (including pesticides) added to them in the production process, or from environmental pollution. Many of these toxins cause an invader-fighting response from your white blood cells, which contributes to inflammation!

  27. charlie charlie

    Very good, these foods are are keto low carb foods. If you rely on carbs your insulin response rises and you go into fight or flight mode in your brain. When you go into this mode you will never heal or lose fat. lay off those carbs unless you are in are fighting a bear or the ex partner. Most fat comes from sugar not fat. Burning fat in ketosis is like rocket fuel compared to sugar which is like a dirty gas.

  28. wooae1

    Absolutely loved this video! I just ran across you & I’m hooked. Great amount of informational tips & your recipes look delicious. I may not be watching food network for awhile while I check yours out. Looking forward to checking out your past videos too. Thanks again..

  29. Ceolbeats

    Fish is full of lead🙄salmon being 1of the most unhealthy fish to consume. Watch omega3 &Doctor Michael Greger: Watch Doctor Neal Barnard The truth about dairy.

  30. N MH

    New to your channel and I am loving it! I am already a pretty healthy eater but I find your videos to be even more inspiring. My mouth literally drools every time you show your finished meals. Everything looks amazing! Keep up the good work!

  31. Alliejen12345

    When you list your dishes you say “my”… is there a list or book that contains your recipes? I love your great videos. Thanks so much!

  32. AJ Crothers

    Very good content and informative information, however, I just can't tolerate your over-usage of the pronoun "MY". It's annoying and off-putting. Sorry.

  33. Karen Blackwood

    My daughter is going to try Dion salmon,are all your recipe low calorie to?,I'm trying to eat anti inflammatory foods as I have many illnesses to and hoping to loose couple of stone.thanks in advance

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