Tuesday, November 24, 2009

Nutritional Tips for an Anti-Inflammatory Thanksgiving Feast

Some Food For Thought: 

  • If you plan to serve turkey, try to buy organic if possible. Try Wild By Nature, Whole Foods, Trader Joes or similar grocers.

  • Eat as many foods as you can with Omega 3 fats on the table -- i.e. walnuts and winter squash.

  • If you have allergies, avoid foods like nightshades vegetables (i.e. potatoes, tomatoes) which may trigger pain flareups.

  • Good snack choices are nuts! Choose pecans, walnuts, hazelnuts, etc. They’re loaded with good fats that are anti-inflammatory.

  • Limit your intake of sugar which can cause inflammation and joint pain.

  • Eat a variety of colorful vegetables and fruits which provide plenty of antioxidants.  Fill your plate with as many raw, green leafy vegetables as possible.

  • Be sure to include plenty of fiber rich foods such as sweet potatoes, green beans, or brussel sprouts.

  • If you choose to drink alcohol, red wine is preferential. Moderation is key of course!

  • Remember, never eat anything with Trans Fats!   Alzheimer’s, cancer, diabetes, and other chronic conditions have been associated with trans fat consumption. They are found in prepackaged pie crusts, ready-to-bake biscuits & cakes, etc.  Read nutritional labels before purchasing any packaged foods.  Steer clear of anything containing the words "hydrogenated" or "partially hydrogenated" oils in the ingredients list.  Even though a label may list "0 grams of trans fats" these products do in fact contain trans fats;  products containing less that .5mg of trans fats per serving are allowed by law to list themselves as trans fat free.

  • Don’t let small family dramas get you upset. Stress and anger cause inflammation.

  • Get outside! Go for a nice brisk walk if you can or do some other physical activity.

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