The Lanby's Anti-Inflammatory Diet Recommendations

Are you feeling like your body is at war with itself? Chronic inflammation could be the culprit. But fear not, there are steps you can take to calm the chaos and feel your best. The key is staying mindful of the three areas of your life that have a direct impact on inflammation: environmental factors, stress management, and a healthy diet. So let's dive in and discover our Wellness Advisor Taylor Fazio's top tips to a more vibrant and thriving body.

Environmental Factors

• Inflammation can be caused by a myriad of offenders - endocrine disrupting chemicals from cleaning products, laundry detergent, fragrances, candles, soaps and personal care items including beauty products and body washes, tap/unfiltered water, even stagnant air inside the home.
• The EWG is a great resource to look up the toxic load of items you may routinely use. For cleaning products we recommend Branch Basics, air purification: Coway, water filter system, and beauty products refer to Credo.

Stress-Management

• In chronic inflammatory conditions in which psychological stress plays a major role can benefit from mindfulness meditation techniques such as breath work, daily meditation, low impact movement like yoga or pilates, and being in nature.
• This RTC study showed that participants that underwent a meditation program had lower levels of Interleukin-6, a pro-inflammatory property. The study reported that meditation helped the brain manage stress and thereby led to reduced levels of inflammation.
  

Nutrition

Berries: blueberries, raspberries, blackberries, strawberries are high in antioxidants and different chemical compounds that fight inflammation.  

• Blueberry Smoothie
• Berry Spinach Salad
• Summery Salmon Salad with Roasted Strawberry-Sumac Vinaigrette
  
• Raspberry Vinaigrette
• Mixed Berry Smoothie

Leafy Greens: spinach, kale, Swiss chard, arugula, and dandelion are greens that are full of antioxidants, they alkalize the body, and are rich in nutrients like folate, vitamins C, A, E, and K, and a variety of other minerals. Leafy greens also support the gut microbiome with nutrients and beneficial fiber.

• We love this Meal Prep Video highlighting 3 inflammatory staple meals.
• Collard Breakfast Burrito
• Wild Rice and Arugula Salad
• Shrimp, Asparagus and Avocado Salad
• Garlic Sauteed Swiss Chard
• Green Smoothie
• Kale Chips

Wild Fatty Fish: salmon, trout, sardines, mackerel, and anchovies are great sources of protein and the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (which are essential because your body cannot make them), also important for brain health, depression and anxiety.

• Dijon Baked Salmon
• Smoked Salmon Frittatas
• Salmon Avocado Salad
• Cauliflower Pasta with Anchovy Sauce

Cruciferous Veggies: broccoli, broccoli sprouts, bok choy, cauliflower, and Brussel's sprouts are rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body. Also rich in vitamins and phytochemicals like vitamin K, vitamin C, potassium, magnesium and fiber.

• Roasted Broccoli Avocado Tahini
• Whole 30 Chicken Broccoli Casserole
• Garlic Ginger Bok Choy
• Cauliflower Rice Tabbouleh

Avocados: full of monounsaturated fat which help to reduce cholesterol, reduce inflammation of the joints, necessary for energy, blood pressure, brain health, absorbing fat soluble vitamins, and limiting body inflammation. Nutrients in avocado have also been seen to prevent neurodegenerative diseases

• Tuna Stuffed Avocado
• Avocado Egg Salad
• Carrot and Zucchini Pasta with Avocado Cucumber

Garlic: well studied and used nutrient known for immune boosting effects, flavor to recipes, contains anti-inflammatory chemicals such as quercetin, which naturally inhibits histamine, and a sulfur compounds that stimulate your immune system  

• Zucchini Pasta with Lemon Garlic Shrimp
• Mashed Cauliflower with Garlic & Herbs
• Sweet Potato Fries with Garlic Aioli
• Chicken and Veggie Soup

Ginger: many beneficial properties including pain relief, reduced nausea, contain substances called gingerols which reduce inflammation, supports digestion and motility of the intestines (aka creates healthy bowel movements), and support the gut microbiome which optimizes the immune system (of which is 75-80% located in the gut!).

• Scallops with Citrus Ginger Sauce
• Creamy Cashew Ginger Carrot Soup
  
• Golden Milk
• Cucumber Melon Gazpacho with Ginger Shrimp

Turmeric:

• Turmeric Tahini Roasted Cauliflower Soup (We love this clean Turmeric Tahini Haven's Kitchen sauce to use in so many ways).
• Elevated Power Bowl
• Turmeric Shots
  

Green Tea: antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

• Pique Green Tea

Chia Seeds and Flax Seeds: a great source of energy, fiber, and vitamins and minerals. The fiber in chia seeds supports blood sugar balance and optimal digestion. Both are loaded with antioxidants that fight free radicals and anti-inflammatory omega-3s.

• Coconut Chia Seed Pudding
  
• Warm Chia Flax Pudding
• Seed Crackers (great with tuna or salmon salad!)

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As you meal plan, opt for anti-inflammatory foods that will nourish your body and help fight inflammation. The Lanby can help build a personalized diet and lifestyle plan that will help your body thrive. Book a free consult to learn more!

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