Pillars of the Inflammation Free Lifestyle

Pillar #1 Incorporate Foods that are High in Nutrient Density

  • That means at least 7-9 servings of fruit and vegetables per day. To make double sure you're getting enough take the Greens First!
  • Include onions, garlic, kale, broccoli, cauliflower, cabbage, collards or Brussel Sprouts as at least one serving per day.
  • Berries are rich in phytonutrients, have at least 1/2 cup of blueberries or other berries per day.

Pillar #2 Meditate for at least ten minutes per day.

  • Meditation can help you get in to a state of consciousness where the body can break down cortisol.
  • Regular meditators can improve immune function!

Pillar #4 Avoid Trans Fats

  • These nutrient void foods have been linked to an increased risk of heart disease and some cancers.
  • You'll find them in products like margarine, and in hydrogenated vegetable oils found in processed and packaged baked goods.
  • Even if the label says the amount is low, avoid, as it may relate to a smaller serving size.

Pillar #5 Consume foods that are rich inomega-3 content.

  • Omega 3 oils are essential to healthy function of body and brain.
  • Plant sources are ground flaxseed, walnuts, and navy, kidney and soy beans.
  • Animal sources include cold-water fish. If you can eat a serving of fish up to three times a week. A serving is 3 oz. Do be aware however, that some fish are better than others due to heavy metal content and sustainability. The best are: sablefish, salmon, herring and bluefin tuna.
  • If you are concerned about consuming this much fish, try pharmaceutical grade fish oil.

Pillar #6 Limit saturated fat intake

  • Saturated fats promote inflammation.
  • This form of fat is found in meat and poultry. Try to consume red meat at most two times a week.
  • If serving chicken, use only skinless breast meat.
  • Marinating red meat in tart cherry or pomegranate juice reduces the toxins generated during the cooking process. It also enhances the flavour.

Pillar #7 Limit whole eggs. Use egg whites or unbroken egg yolks.

  • Frying or scrambling an egg breaks the yolk and studies have found that these foods may increase women's risk of ovarian cancer.
  • Poached or hard boiled are fine, but otherwise egg whites it is.
  • Use organic and free range eggs only!

Pillar #8 Consume at least 25 grams of fiber per day.

  • Enough cannot be said on the benefits of fiber. It reduces the risk of heart disease, stroke and certain cancers.
  • They are also associated with more satisfaction with a meal which can encourage weight loss by reducing the amount of food consumed.
  • For added bulk try 1 scoop of Greens First with 1 teaspoon of Psyllium husk in 4 oz. of water. Shake well and drink.

Pillar #9 Ensure you get enough rest!

  • During sleep

    our body breaks down cortisol.
  • It also begins the healing process!
  • If you are not getting enough sleep, make an appointment to Dr. Yim for testing and alternative therapies.

Pillar #10 Get Moving!

  • Exercise helps our bodies on so many different levels. It releases pain relieving endorphins, aids in the break down of inflammatory hormones and helps regulate moods.
  • All you need is thirty minutes of movement a day of walking and 30 minutes of weight training three times a week. Doesn't seem like all that much does it!

    • Start implementing these pillars in order to create a healthy and inflammation free lifestyle.



    Anti-Inflammatory Menu Plan

    At the Healing Kitchen we are working very hard putting together an Anti-Inflammatory Menu Plan. Kitchen Chick is playing with her food and coming up with great recipes that incorporate all of the Pillars of an Inflammation Free Lifestyle.

    If you find planning meals, finding recipes,and creating a shopping list is not for you than Kitchen Chick has done all the work for you.

    The Anti-Inflammatory Menu Plan will include suggestions and recipes for breakfast and lunch, with ideas for making lunches on the go! It also will include nightly dinner recipes with a complete shopping list.

    The program will be for one month, just to help you get a handle on menu planning and your new pain free, inflammation free lifestyle.

    Check out some of the comments from our Fresh Start Menu Plan. Just think you could be enjoying the extra time you'll save by not having to plan your meals. It's all done for you!

    Here's a sample of one week of the Fresh Start Menu Planner. It's our gift to you. Enjoy.

    When you are ready to start your new inflammation free meal plan just click the Buy Now button below. The cost is only $15.00 for a month of recipes, healthy tips, and ideas and suggestions for making your new lifestyle work and lower inflammation. The program will begin March 15, 2010.