control inflammation naturally

You may not realize it, but inflammation is good. Coupled with pain, it is your body’s signal that something is wrong, and something needs to be done about it. Inflammation is an immune response, an attempt by the body to heal itself when there is injury, or to defend itself against bacteria and viruses. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid and osteoarthritis, allergies, and asthma. Other factors can contribute to chronic inflammation, including stress, excess weight, lack of exercise, overexertion, and poor diet.

Ways to Control Inflammation

q Rest. Rest is underappreciated in the US, but rest is what allows your body to recuperate each day and to recover between exercise sessions. Rest will allow your body to return to its best state. Be sure you are getting adequate sleep at night, and sufficient rest after intensive exercise.

r Anti-Inflammatory Diet. Processed foods that are high in sugar and saturated fat can fan the flames of inflammation. Instead, choose fresh fruit and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega 3s that can help naturally reduce inflammation in the body. Choose lean proteins and beneficial fats, including avocado and olive oils. Emphasizing these foods helps reduce inflammation. s Anti-Inflammatory Herbs. When pain and inflammation are present, many people reach for over-the-counter or prescription pain medications, including non-steroidal anti-inflammatory drugs (NSAIDs). Unfortunately, long-term use of these drugs can come with unwanted side effects, including disruption of the lining of the digestive tract, resulting in further health problems. Fortunately, nature provides substances that effectively fight pain and inflammation without unwanted side effects. Turmeric and ginger are well known herbs that support a healthy inflammation response in the body. They can help reduce pain and inflammation. Arnica flower, used homeopathically, is another effective remedy, especially for overexertion or injury. Arnica’s plant compounds work to help reduce swelling and pain, and they act as mild antibiotics.

Controlling inflammation is important for a variety of reasons. Controlling inflammation can enhance your performance, since inflammation can affect strength, power, and speed. When you control inflammation and pain, it enhances recovery, and you just feel better! ●

10 min prep time serves 6

Herb Salad

From Modern Bistro by America’s Test Kitchen ($35, America’s Test Kitchen, 2022)

3 Tbsp extra-virgin olive oil

¼ tsp grated lemon zest, plus 1 Tbsp lemon juice

¼ tsp kosher salt

Freshly ground black pepper

2 c fresh parsley leaves

2 c mixed tender herb leaves

1. Add oil, lemon zest and juice, and salt to a large bowl. Season with pepper to taste, and whisk to thoroughly combine.

2. Add parsley and herb leaves, and toss until evenly coated with dressing.

3. Season with salt to taste. Serve immediately.

Kitchen Note: A simple dressing of lemon juice and olive oil perfectly complements the aromatic herbs. Any combination—dill, chives, chervil, and tarragon—also works well in this salad. Be sure to wash and dry the herbs thoroughly. Excess liquid can wilt the leaves or dilute the dressing. To introduce more dynamic color, texture, and bulk, add up to ½ cup of thinly sliced vegetables like radishes, shallots, fennel, or celery. Per serving (made with parsley, dill, and chives):

Baked Frittata Primavera

From Foolproof Veggie One-Pot by Alan Rosenthal ($20.99, Quadrille, 2022)

2 Romano peppers,* halved and roughly sliced

1 red onion, finely sliced

2 Tbsp extra-virgin olive oil, divided

Sea salt and freshly ground black pepper

7 oz asparagus tips, halved

5 oz frozen garden peas, defrosted

12 eggs

4 Tbsp heavy cream

4 Tbsp finely chopped chives, plus a little extra to serve

4 Tbsp finely chopped tarragon

1 oz finely grated vegetarian Italian hard cheese

5 oz goat’s cheese, crumbled or sliced

1. Preheat oven to 400˚.

2. Add peppers and onion to a wide shallow pot and toss them with 1 tablespoon of the oil, along with a good pinch of salt and a few grinds of black pepper. Roast for 20 minutes, tossing halfway through. Add asparagus tips and toss to combine. Return to oven for another 10 minutes, giving it all another toss after 5 minutes.

3. Remove pot from oven and stir in peas and remaining 1 tablespoon of oil. Allow pot to sit for 10 minutes to cool a little while you prepare egg mixture (letting it cool prevents egg from cooking as soon as it hits the pot).

4. In a large bowl, beat together eggs with cream, chives, tarragon and Italian hard cheese, along with 1¼ teaspoon salt and ¼ teaspoon black pepper.

5. Once pot has cooled, pour egg mixture over vegetables, allowing mixture to find its way into gaps. Arrange goat’s cheese on top. Pop in oven and cook for 17–20 minutes until golden and puffed up, but still with a

1 hr, 40 min prep time serves 12 little wobble in the middle.

6. Remove from oven. You may want to run a knife around edge of frittata to release any slightly stuck-on bits before serving. Serve hot or at room temperature, sprinkled with more chives.

*Romano peppers are longer, thinner, and spicier than common bell peppers. If you can’t find Romanos, substitute red bell peppers.

Kitchen Note: This herby frittata is best served warm alongside some dressed leaves. Cooking it in the oven from start to finish makes life really easy and fuss-free. Once cooked, leave it in the pot until ready to serve.

Per serving: 330 Calories, 20 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (10 g sat), 581 mg Sodium, ★★★★★ Vitamin B2 (riboflavin), C ★★★★ Phosphorus, ★★★ Vitamin A, B6, B12, ★★ Vitamin K, Folate, Iron, Zinc, ★ Vitamin B1 (thiamine), B3 (niacin), D, E, Calcium, Magnesium

Glazed Citrus, Almond, and Olive Oil Cake

From The Brain Health Kitchen by Annie Fenn, MD ($35, Artisan Books, 2023)

1 small seedless orange (6 oz), such as navel or Cara Cara

1 small lemon (5 oz), such as a Meyer lemon

1½ c almond flour or meal

1 c gluten-free oat or quinoa flour

1 Tbsp baking powder

½ tsp kosher salt

4 eggs, at room temperature

1 c coconut sugar

²⁄³ c fruity olive oil, plus more for pan and glaze

¼ c confectioners’ sugar

2 tsp warm water

Fresh berries, for serving (optional)

1. Preheat oven to 350°. Brush a nonstick 9-inch springform pan with oil.

2. Place orange and lemon in a saucepan and cover with water. Bring to a boil and reduce to a simmer. Cook until you can easily insert the tip of a knife into the peels, about 30 minutes. Drain and set aside until cool enough to handle.

3. Combine almond flour, oat flour, baking powder, and salt in a medium bowl; set aside.

4. Cut lemon and orange in half through their equators. Scoop out pulp and seeds from lemon and discard. Scoop out just seeds from orange, keeping pulp. Place lemon rind and deseeded orange in the bowl of a food processor. Pulse until it resembles a thick marmalade. Scrape into a measuring cup; you should have about 1 cup.

5. Combine eggs and coconut sugar in food processor and process until frothy, about 1 minute. With machine running, pour the ²⁄³ cup of olive oil through top of the feed tube and process for another 1 minute until smooth. Scrape egg mixture into flour mixture and combine by hand until no streaks of flour remain. Fold in marmalade until evenly distributed.

6. Pour batter into prepared springform pan and bake for 40 to 50 minutes, until edges pull away from sides and a tester inserted into center comes out clean. Set aside to cool completely.

7. To make glaze, stir together confectioners’ sugar and the 2 teaspoons of warm water until

1 hr, 40 min prep time serves 12 no lumps remain. Add up to 2 teaspoons oil until smooth and glossy.

8. Run a flexible metal spatula or a knife between edge of pan and cake. Release sides. Pour glaze over top and spread to edges in an even layer with the back of a spoon or an offset spatula.

9. When glaze has set, cut cake into wedges and serve with fresh berries (if using).

To store, cover tightly and refrigerate for up to 5 days. Or wrap each wedge individually and store in the freezer for up to 3 months.

Per serving (made with oat flour and without the glaze or berries): 332 Calories, 7 g Protein, 28 g Carbohydrates, 18 g Total sugars (16 g Added sugars), 3 g Fiber, 23 g Total fat (3 g sat), 199 mg Sodium, ★★★★ Vitamin E, ★★★ Phosphorus,

★★ Vitamin B2 (riboflavin), ★ Vitamin C, Calcium, Magnesium

Moroccan Potato Salad

From Sharing Morocco: Exotic Flavors from My Kitchen to Yours by Ruth Barnes ($29.95, Greenleaf Book Group, 2014)

6 Yukon Gold potatoes, peeled and cut into halves

3 large carrots, peeled and cut into halves

5 eggs

1 c frozen green peas, thawed

2 medium dill pickles, cut into small cubes (optional)

½ c mayonnaise

½ tsp salt

½ tsp pepper

40 min prep time + 30 min chill time serves 6

1. Put potatoes, carrots, and eggs into a large pot and add enough water to cover. Simmer until potatoes are tender but slightly firm to the fork.

2. Remove pot from heat, drain water, and allow potatoes to cool. Remove potatoes from pot and cut them into large cubes.

3. Peel eggs and cut into cubes. Cut carrots into cubes.

4. Combine potatoes, carrots, eggs, peas, pickles, and mayonnaise in a mixing bowl. Add salt and pepper.

5. Refrigerate for at least 30 minutes, transfer to a serving dish, and serve cold.

Kitchen Note: This is similar to American potato salad, but pickles give this version extra flavor and saltiness. This dish is usually served as a side at picnics and casual family gatherings.

Per serving: 388 Calories, 11 g Protein, 46 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 19 g Total fat (3 g sat), 573 mg Sodium, ★★★★★ Vitamin B6, C, ★★★★ Vitamin A, ★★★ Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Potassium, ★ Vitamin B12, K, Folate, Iron, Magnesium, Zinc

BY MARY ANN O’DELL, MS, RDN