Eat to Beat Inflammation

Eat to Beat Inflammation 2021

Many chronic diseases have one thing in common: inflammation. But you can fight it with food and feel better in no time. Learn the top foods to fight inflammation, as well as the top foods to avoid. Each recipe is armed with nutrient-packed, disease-fighting ingredients. Even better? The recipes are delicious, simple, quick, and even family-approved! Eat to beat inflammation and feel better today!

United States
Meredith Operations Corporation
11,91 €(IVA inc.)

en este número

1 min.
from the editor

INFLAMMATION IS A BUZZY WORD. What is it really? Is it always such a bad thing? How do the foods I eat impact inflammation? These were my own questions as we set out to create this collection. And these very same questions probably led you to pick up this magazine and take a peek. You’re in luck! We’ll answer all your anti-inflammation questions while serving up delicious yet simple recipes—all approved by a registered dietitian (that's me!). Fighting inflammation really does start with the foods you eat. And we make it easy. Check out the top 10 foods to eat and top 8 foods to avoid, pages 5–6. Stock your spice cabinet with turmeric and cinnamon and other seasonings to make the flavorful recipes starting on page 64. Learn all about health-boosting…

2 min.
eat better feel better

SIGNS & SYMPTOMS Speak with your doctor about chronic inflammation if you experience any of the following: • Memory loss• Joint pain• Weight gain or inability to lose weight• Above-normal blood sugar• Hypertension (or prehypertension)• Bloating, gas, or constipation• High LDL, low HDL• High triglycerides• Fatigue• New sensitivities to foods or the environment• Migraines and/or headaches KNOW Your TYPE GOOD Acute inflammation occurs when we get a cut, break a bone, or come into contact with a bacteria or virus, says Carolyn Williams, Ph.D., RD, and author of Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. Symptoms like swelling, redness, or fever may be bothersome, but acute inflammation allows the body to heal itself. “Acute inflammation is perfectly normal,” says Jerlyn Jones, M.S., RDN, and spokesperson for the Academy of Nutrition…

1 min.
cutting out food groups

Many fad detox diets promote a dairy-free and gluten-free lifestyle to cut inflammation. “If you have lactose intolerance or a gluten sensitivity or allergy, then you should definitely avoid these foods,” Jones says. “But you don’t have to avoid dairy or gluten if you don’t have problems with them, such as gastrointestinal issues.” Dairy- and gluten-containing foods contain many beneficial nutrients that are hard to get in other foods. “If you are cutting out food groups, reach out to a registered dietitian (RD) to make sure you’re getting adequate nutrients,” Jones says. Look for fortified foods that contain calcium and vitamin D or consider taking a supplement. “Cutting out food groups and ensuring you’re getting enough nutrients is hard work, she says, "but an RD can help you.” The reality…

1 min.
understanding omegas

Both omega-6 and omega-3 fatty acids are essential unsaturated fats. Our bodies can’t produce these, so we must get them through our food. “It’s recommended that 5 to 10 percent of our daily calories come from omega-6 fatty acids,” Jones says. Several studies show that replacing saturated fats with omega-6 fats produces major health benefits. Omega-6s often get a bad rap because they are thought to be pro-inflammatory, and omega-3s reduce inflammation. “The issue is that Americans get 10 times more omega-6 fatty acids than omega-3 fatty acids,” Jones says. A typical American diet of overly processed foods results in this skewed ratio and is believed to be a major contributor of inflammation. “Instead of avoiding omega-6s, work on increasing your omega-3 consumption,” she says. Eat fat sources with more omega-3s such as…

10 min.
better breakfast

RASPBERRY-JAVA OVERNIGHT BULGUR HANDS ON 10 minutes CHILL overnight ⅔ cup plain low-fat yogurt or whole-milk Greek yogurt¼ cup bulgur3 Tbsp. milk or refrigerated unsweetened coconut milk1 Tbsp. packed brown sugar½ tsp. instant espresso coffee powder¼ cup raspberries 1. In a bowl stir together first five ingredients (through espresso powder). Divide mixture between two half-pint jars. Top with raspberries. Cover and chill overnight or up to 3 days. Stir before serving. If desired, top with additional raspberries. Makes 2 servings (1 cup each). PER SERVING 134 cal., 2 g fat (1 g sat. fat), 7 mg chol., 75 mg sodium, 23 g carb., 3 g fiber, 8 g sugars, 7 g pro. BLACKBERRY-GINGER OVERNIGHT BULGUR HANDS ON 10 minutes CHILL overnight ⅔ plain low-fat yogurt or whole-milk Greek yogurt¼ cup bulgur3 Tbsp. milk or refrigerated unsweetened coconut milk1 Tbsp.…

1 min.
oatmeal 4 ways

BANANA-PECAN MIX-INS: Top oatmeal with 2 Tbsp. sliced bananas, 1 Tbsp. chopped toasted pecans, and 2 tsp. maple syrup. PER SERVING: 178 cal., 6 g fat (1 g sat. fat), 29 g carb., 3 g fiber, 12 g sugars STRAWBERRY-PEANUT BUTTER MIX-INS: Stir 2 Tbsp. sliced fresh strawberries, 1 Tbsp. peanut butter, and 2 tsp. honey into oatmeal. PER SERVING: 219 cal., 10 g fat (2 g sat. fat), 30 g carb., 3 g fiber, 15 g sugars OATMEAL BASE RECIPE START TO FINISH 10 minutes ½ cup water or milk¼ cup regular rolled oats Dash salt Mix-Ins 1. In a small saucepan combine the water, oats, and salt. Bring to simmering; cook 5 minutes. Remove from heat. Cover and let stand 3 minutes. Add desired Mix-Ins. Makes 1 serving (¾ cup oatmeal + Mix-Ins each). APRICOT-WALNUT MIX-INS: Stir 2 Tbsp.…