Healthy Eating: The Anti-Inflamation diet

Long Happy Healthy Life

?

Depression

Inflamma4on

Chronic (ongoing) Low grade (smoldering) INFLAMMATION

• Unhealthy diet • Stress • Environmental toxins, including smoking

Major problems with modern day food in US High in sugar Oversized por4ons High in unhealthy fats Poor in healthy fats Loaded with hormone-like substances ( pes4cides in produce, hormones in animal products and plas4cs) • High in neurotoxins • • • • •

Asian Diet

Mediterranean Diet

An4-Inammatory Diet

An4-inflammatory Diet* Healthy way of ea4ng for the whole family

*ea4ng paRern

General recommenda0on for Supplements* Vitamin D3 gels 1000-4000 units/day Omega 3 1000-4000 milligrams/day Vitamin C 1000 milligrams/day when colder weather or sick or stress Mul4vitamin with 100% RDI values, men and women a[er menopause- without iron

*regard supplements as bridging the gaps of nutri4on only

An4-inammatory Pyramid for children

Addi4onal points for children’s ( and adult) nutri4on

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Absolutely Avoid Ar4ficial colors Nutrient dense foods Advance planning is the key, freezing small por4ons Microwave to a minimum, steam a lot Stainless steel, glass, ceramics Reintroduce foods that were rejected a[er an interval Supplements for kids: mul4vitamin, omega 3, vitamin D, probio4cs

Choices for Improving the Diet*

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Increase your daily intake of vegetables and fruit Replace sugary drinks with clean water and healthy teas Increase the quality of protein intake - add more vegetable-based proteins and consider the source and quality of animal proteins Eliminate trans fat intake Use healthy fats in sensible propor4ons (emphasize poly and monounsaturated, with saturated fats in modera4on) Include avocado and nuts in sensible por4ons Incorporate sockeye salmon Increase organic non-GMO whole soy foods Eat a variety of mushrooms Increase the use of spices, decrease salt Cook most meals with a quality organic, expeller expressed extra virgin olive oil Consider por4on size at every meal *for long term success, aim for one change a week