ANTI-INFLAMMATORY FOODS | what I eat every week

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)

100 Comments

  • Downshiftology says:

    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

  • Lilly Aquarius says:

    Are you nutrition

  • Blue Bee says:

    bull crap does that lower inflation also?

  • Karen Piraneo says:

    Thank you for this video. It's really hard when your husband 76 years old has no inflammation and does not want to eat this way. I do really well with breakfast and lunch because I still work, but dinner would be 2 separate meals to prepare. I will keep trying. Thanks, I have subscribed.

  • SanneSmily says:

    Is everything you eat organic? 🙂

  • Thelma Jeremiah says:

    Real nice very interesting

  • Wake up Style says:

    Love this!!!! I’m fighting inflammation, with possible Hashimoto’s desease. Great content😍

  • thewholelifemama says:

    Ok, I literally want to try every one of these recipes. Thank you so much for the information!

  • Jaana Pochekutova says:

    The, i am in love with this video , and your other also, them are just perfect, liike You are too

  • bethalti33 says:

    I just read that eating broccoli, cauliflower and brussel sprouts raw is not good for auto immune diseases?

  • Tony Nesta says:

    Salmon unfortunately NO. Lots of impurities in fish and meats including pcbs, mercury and chemicals.. Get omega 3s in flax seed (ground up). Everything else YES!

  • Perry Crozier says:

    What about Wisconsin cheese ???

  • Brittany says:

    So happy I found this video! Thank you so much for making it

  • karolien Goethals says:

    Eating avocado's is good for our health, but the growing of it is so bad for the environment….

  • mine sübiler says:

    Hi, do you have videos further information about Parkinson's disease? As my mom has it aswell. Thanks.

  • lynn pratt says:

    Great video. I would not include eggs. They are very triggering for autoimmune issues.

  • commonwealthmfg says:

    You should mention that people with Lupus should not eat garlic. It is one of the know triggers fkr Lupus flare, along with Alphafa Sprouts. Having Lupus myself, I have learned this the hard way. Great Video otherwise.

  • martying says:

    I have arthritis in my knees and I am 25. Last year I went to see a really good doctor and he told me that 1) when I was in pain, o had to take the following foods/supplements for a couple of weeks until the pain went away: every morning eat a mix of ginger root (1 teasp), tumeric root (1 tbs), celery (1 tbs) + take artichokes supplements twice a day + take a 1/4 teasp. of sth like "milk powder"
    2) I had to loose some weight (I'm not far but also not slim) in order to reduce the weight that "pushes" on my knee 3) I had to exercise and strengthen my "thighs". The pain was so bad that I can't even walk and now I've been pain free for 10 months

  • 3laa Waheb says:

    whats the calcium foods please i have broken bone

  • Angela Palermo says:

    Great information! Thanks! You mentioned a Ginger Golden MILK recipe. Milk?! 🙂 Can I still drink my grass-fed raw milk? I KNOW by my body signs that I HAVE TO go on an anti-inflammatory diet. I keep hearing milk is highly inflammatory. I LOVE milk. Goat's milk is too expensive at this time. I have given up all processed foods years ago—so my health has greatly improved. I do cheat here and there (holidays and family occasions) and I can feel it when I do. So I am trying to be more strict. Can I keep drinking my raw milk? Thanks for any advice you can give. Happy Trails!

  • Joy To The World says:

    Recently discovered foods with tyramine, all beans, seeds, nuts, fermented foods, some berries, coconut oil, coffee and chocolate -as they are nuts, all alcohols, avacado, all trigger inflammation and migraines, for me. I was eating lots of vegetarian foods, not realising I was making myself sick! So, no one size fits all. Also, I’ve been through cancer and know lots of people who ate healthy and still got cancer, so eating berries etc, will improve overall health, however thinking that will PREVENT cancer is misinformation. If it was as simple as changing diet, cancer wouldn’t be the mystery illness that it is. Some cancer fighting meds are indeed synthesised from nature, though you would have to eat truckloads, from the right things, in the right amounts for the specific cancer.

  • j b says:

    I eat all of these foods except ginger which I would love to but have to learn how to use it. Will watch some of your videos. Thanks Lisa for the great and informative video.

  • B3autifu! WeirDo785 says:

    I needed to hear this 💜. Great video

  • Tammy Smith says:

    Very informative; can’t wait to try the recipes. Thank you!

  • Jules Vules says:

    Pesticides destroyed these foods for me.

  • Berna Joseph says:

    Would you recommend using frozen berries instead of fresh? Same question for spinach and broccoli. Thank you.

  • Esther Joseph says:

    Thank you for this video 🔥🙌🏽

  • Raza Daza says:

    Can you give some details about the said “inflammations”. What inflammation does the common man have? One who doesn’t eat these foods?

  • ml benson says:

    Turmeric is supposed to be an anti-inflammatory spice. TFS your knowledge!

  • TastyDiarrhea says:

    I eat some certain green but the rest like kale or whatever I’ll just blend them.

  • friska novany says:

    I have autoimmune IBS 3 months ago. How long you cure your autoimmune?

  • Gem Perez says:

    Amazing video, my boyfriend has ulcerative colitis and we are going to add blueberries, salmon, avocados and broccoli to our diets.

  • Thankful to Live! says:

    Thank you for sharing. I too deal with autoimmune diseases and have improved my health from eating antiinflamatory foods

  • Barbara Jennings says:

    All the berries are carbs. too much for me.

  • wongwongwong jing says:

    healthy diet seem like need to spend a lot of money than normal diet

  • Luis Lopez says:

    Thank you so much , have a wonderful summer

  • Syl's Reborns says:

    Wow, I’m so glad I found your channel! I have been told I have pre diabetes’s I think many of you great recipes will work for me. I though I was eating healthy, but my MD is telling me a couple of my meds are an issue! Can’t wait to try some of you recipes, thank you so much!💕

  • Rashidah Ali says:

    Hi I am a new subscriber and I’m glad I found your channel. I was diagnosed with Gerd last year and have been working with a holistic coach to heal naturally. I look forward to many more recipes to help repair my gut! Thank you for this post!

  • Donna Clements says:

    THANK YOU! You have give answers to the plethora of questions I had about body issues and functions that I have. AND so much information on the foods you mentioned. Especially about the chia seed. I didn't realize the shelf life of it —- that it is kind of like yeast, losing it's 'power' if it hangs around in storage too long. I have boat loads of it that I will probably have to toss now. I WILL test it, for sure. Hopefully I won't have to dump it. I found out the hard way that Flax seed is much like nuts, and goes rancid. So, am totall grateful for this informative video. Also, I am SO eager to try out all the recipes you mentioned, too!

  • Tamara Sonmez says:

    Would you consider doing a video about food for prevention of Parkinson’s? Or how to ease or reverse symptoms? My mom also has PD. I’d really like to learn what you have researched. I’m researching all the time also. It’s very hard to get my mom to change her diet. But I am definitely always improving mine for prevention.

  • SLR 05 says:

    I believe your video changed my life. I think this diet is more doable than the Keto diet.

  • Judy Patrick says:

    What about the oxalates in spinach, do recommend sautéing first?

  • LYDIA LOPEZ says:

    My favorite anti-inflammatory foods were the berries, avocado, leafy greens, and garlic. However, will definitely try to incorporate your other suggestions. I don't really like broccoli but could possibly eat if its broken down in a blender and added to food. Maybe you might have a recommended recipe. Thank you for sharing!

  • Jenny Stein says:

    Great video! I want to start eating sardines, can you recommend any brands?

  • Laura Forconi says:

    Smoked fish, or anything smoked, not good for us.

  • Laura Forconi says:

    You said, smoked FOOD IS good for us?

  • Vina Landsford says:

    Salmon, spinach, arugula, blueberries, strawberries, avocado, broccoli, cauliflower, bok choy, brussels sprouts, garlic, ginger, Chia seeds…..you’re welcome! 😉

  • M W says:

    You lost me at peanut butter. Widely known as a major inflammatory. In fact, peanut butter is often times listed as the #1 inflammatory food.

  • Vanessa Sanchez says:

    I FOUND YOU WHEN I WAS LOST FOR FOOD IDEAS🥴😪! NOW I CANT GET ENOUGH OF YOUR YOUTUBE! MUCH LOVE ❤️😘😘🙌🏽

  • Linda Veillette says:

    )

  • Jeffrey Ting says:

    as a health nut it makes me SO HAPPY to know that these are all exactly what i crave on a daily basis ))

  • Rachelle Roque says:

    Hi you say to eat salmon a lot but what do you say about having mercury in fishes ?

  • Patricia Martin says:

    Thank you. Very informative and helpful.

  • Linda S says:

    I agree with everything except the fish. I call total BS on the fish. There’s much healthier ways to get omegas than through animal products.

  • Inez Munoz says:

    Thank you so much for posting this! I recently have to reduce inflammation. This has been so helpful!

  • rettenthetetlenek says:

    I’m so happy I’ve found your channel. Thanks for sharing your knowledge and the great recipes.

  • Mary Gaelen says:

    Smoking cigarettes takes away parkinsons symptoms

  • bls_ sunshine says:

    I just found your channel and i love it!

  • Vanessa Jean says:

    I really enjoyed this video. I learned alot of new information that I never knew before about vegetables.

  • Elaine D says:

    Tumeric with black pepper is awesome for treating inflammation . I have auto immune disease and i take that everyday

  • Yosra Ebady says:

    Thank you so much for all these informations. And can please tell me of this applies to farmed fish and regular store bought fruits and vegetables or does it have to be organic and wild caught fish? Thank you ❤

  • Natalie Higgins says:

    Pro anti-inflammatory amd reduce stress abd maintain good blood sugar: foods i eat are:
    Oysters
    Prawms and fish
    Any meat
    Liver
    Raw carrot salad
    Dairy lots of milk cheese and yoghurt.
    Cooked mushrooms
    Root veggies
    Fruit
    Sugar
    Homemade icecream
    No green vegetables as they cause gut issues, need to boil for at least 40 mins to breakdown the cellulose that we can't breakdown.
    There are plenty of other foods you can eat instead of greens.
    No nuts or seeds or.avocado and oily fish as they all contain PUFA's.

    Milk and diary only has an inflammatory response if your gut health and digestion is no good. As the milk leaks through the gut wall if it is not sealed/healthy
    Giving you an inflammatory response as milk should not be outside your gut.

  • Carmi Aquino says:

    maybe i was told wrong information, but i’ve been avoiding garlic because it causes inflammation ( i have SLE) was anyone else told this?

  • Serena Odonata says:

    Chia is quite pricey and the way it takes to europe is enormous, so I use basilseeds instead whiche come quite close in there properties

  • Emily Knight says:

    Can you recommend a salmon/shrimp/scallops source? I struggle to find wild caught seafood even in Whole Foods! Do you order from Vital Choice? Is it worth travelling to a Costco? I never know where to buy clean seafood that isn't contaminated.

  • MOODY says:

    Fish are also high in metals like mercury, so I do not eat seafood. I get my Omega 3s from hemp seeds, olive oil, avocados nuts and flax seeds 🙂

  • Annette Ferguson says:

    Such lovely presentation and so informative, thank you.

  • Clara Knisley says:

    Love the news on all the foods you talked about

  • Azra Ikezoe says:

    Wow! You are soooooooo lucky that non of that: cabbage family, avocado, onion, garlic, blueberry, eggs, anything dairy, barley, Mellon family, any lettuce, spinach, coconut, shrimp, sardines, animal fat, pork meat, beef meat, nightshade family (I'm allergic to all this stuff). ALL SWELL ME UP.

  • family tea and lots of yarn. says:

    The I found about avocados was interesting, I have terrible fibromyalgia which effects energy auto immune as well as cognitive impairment. I have subbed right away as you are a beautiful example of what you are teaching. Blessings to your dad.

  • Derpy Wolfie says:

    If you don’t eat inflammatory foods like plants you don’t need to eat anti inflammatory foods like plants. So eat only fish and meat!

  • FOR8YESHUA says:

    *Berries
    *GREENS: Spinach, Kale, Swiss Chard, Dandelion Greens AND other Greens
    *Salmon and other fatty fish such as Trout, Anchovies, Sardines & Mackerel
    *Avocado
    *Cruciferous vegetables: Broccoli, Cauliflower, Bok Choy, Brussel Sprouts, …

    *Garlic *Ginger *Chia Seeds

  • FOR8YESHUA says:

    *Avocado
    *Berries *Chia Seeds
    *Cruciferous vegetables: Broccoli, Cauliflower, Bok Choy, Brussel Sprouts, …
    *Garlic *Ginger *GREENS: Spinach, Kale, Swiss Chard, Dandelion Greens AND other Greens

    *Salmon and other fatty fish such as Trout, Anchovies, Sardines & Mackerel

  • Laura Padron says:

    Great video. Thank you for sharing

  • VeganBoy says:

    meats of all kinds are very inflammatory

  • Isabel Rayes says:

    AWESOME INFORMATION!!!

  • Lindsay McPupps says:

    Tell me about tomatoes and beans … are these anti inflammatory please x

  • Odila Pernice says:

    I love you diet i follow you and my sisters i tell them about you im follow you from 1 months let me tell you im so in good condition know and my husband im looking alot time somebody with good diet food i love vegetable and let me tell you are the best with 2 more ladys greek etc i love you are the best when i star follow you is because i suffer from fribomialgia and arthritis and my husban have bad cholestérol and pre diabetes when we stard you diet we stard change day by day and i want to tell you thanks 100% the best

  • Guru Sandirasegaram says:

    Blue berry last meal for grizzly bear before hyphenate.

  • Meri Scott says:

    Thank you for your life saving channel!

  • sandra boetticher says:

    Fantastic video. Thanks for all of the info. Would you consider an anti-inflammatory video with low FODMAPs? Thanks!

  • James Remus says:

    Well…… she’s f$&king hot! 😍

  • JC Nunez says:

    Turmeric is another great anti-inflammatory food☺️

  • froggy jump says:

    for me, leafy greens come out the same way it went in

  • M.B.G. says:

    I was recently diagnosed with arthritis. I have been reading a lot about the various foods that are anti-inflammatory and ones I should stay away from. I am so glad that I found your channel. I think it will be helpful as I try and navigate this illness. Marcia

  • Daisy Solomons says:

    Irritating when people speak about “arthritis”. Rheumatoid or osteo? Very different conditions.

  • strmman says:

    great vid, have you been watching the carnivores and the relief from inflammation?
    just wondering and how about intermittent carnivore and your way, to combat inflammation?

  • Abir Bee says:

    Where can I find these recipes?

  • an ce says:

    Learning new habits on my health. Well said. Thx

  • Christina Miller says:

    I suffer from Anxieties, Insomnia and Gout. I've put myself on a Plant Based Diet into the 2nd week
    Fish is not allowed if one follows the diet 100%. I love Tuna and most types of Fish so I won't be giving that up. My Father died from Pneumonia complications suffering from Alzheimers Disease
    I was surprised to read that Inflammation is a symptom of Alzheimer's. Enjoyed your video and will be subscribing to your Y/T channel.

  • Dodo Mody says:

    am I the only one who garlic causes inflammation

  • Jillian lea says:

    I love this video ♡ and I'm happy to find this channel.

  • safia durante says:

    Why eat Tuna? It has so much Mercury.

  • Annette Perez says:

    Have you reversed your autoimmune diseases?

  • Andre says:

    What did you spread on the toast ?

    Isn’t cheese or yogurt aka dairy a cause of inflammation.

  • dipsy1965 says:

    Vegetarian recipes?

  • UrbanExplorer1000 says:

    drinking your food can actually mess up your digestion in the long run. seen it happen to many people..you bypass the initial and most critical part of digestion and that's salivation and stimulation of stomach acid

  • Teresa Gould says:

    Wow and a huge thank you for making this video. I also have many autoimmune conditions and trying my hardest after many years of pain to reduce pain and have a better quality of life. I did notice though that you eat eggs. I’m doing the AIP diet and eggs are classed as an allergen food. Thanks again honey xxx 💖

  • Shalimar says:

    Shall spinach be eaten raw? I've heard that you have to quickly precook it before eating

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