{"id":604,"date":"2021-07-22T13:02:11","date_gmt":"2021-07-22T13:02:11","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=604"},"modified":"2021-07-22T13:04:07","modified_gmt":"2021-07-22T13:04:07","slug":"fight-inflammation-with-food","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=604","title":{"rendered":"Fight Inflammation With Food"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"604\" class=\"elementor elementor-604\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f64bba9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f64bba9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9d833e8\" data-id=\"9d833e8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4f3583d elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"4f3583d\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"160\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?fit=640%2C160&amp;ssl=1\" class=\"attachment-large size-large wp-image-606\" alt=\"photo of food on a plate\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?w=1584&amp;ssl=1 1584w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?resize=300%2C75&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?resize=1024%2C256&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?resize=768%2C192&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?resize=1536%2C384&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78e8e5ce elementor-widget elementor-widget-text-editor\" data-id=\"78e8e5ce\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">But have you heard about chronic inflammation?\u00a0 It can last weeks to YEARS!\u00a0 Chronic inflammation can be triggered by illnesses, viruses, poor nutrition, stress, or aging.\u00a0 Yup, stress and aging&#8230;does anyone not age besides Jennifer Aniston?\u00a0 Certain disease conditions are linked to chronic inflammation, including: obesity, diabetes, heart disease, cancer and rheumatoid arthritis.\u00a0 Nutrition plays a key role in inflammation by either promoting it (Boo!), or combating it (Yay!).\u00a0 Some foods have been found to reduce inflammation in the body.\u00a0 However, research is finding that some foods can promote an inflammatory response.\u00a0 Choose the right foods, and you may be able to reduce your risk of illness by decreasing the inflammatory disease process.<\/p>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\"><strong>Eat More Anti-Inflammatory Nutrients:<\/strong><\/p>\n<p><\/p>\n<p><\/p>\n<ul class=\"wp-block-list\">\n<li>Vitamin C:\u00a0 red and green peppers, oranges and orange juice, kiwi, strawberries, broccoli\u00a0<\/li>\n<li>Omega 3 Fatty Acids:\u00a0 fatty fish (like salmon, herring, trout) Chia seed, walnuts, canola oil, flaxseed oil<\/li>\n<li>Vitamin E: nuts, seeds, oils (sunflower, safflower), spinach, broccoli<\/li>\n<li>Polyphenols: fruits, vegetables, chocolate, tea, coffee, olive oil<\/li>\n<li>Probiotics: cultured dairy (yogurt, kefir), sauerkraut, kimchi\u00a0<\/li>\n<li>Prebiotics: garlic, onion, bananas, oats, apples<\/li>\n<\/ul>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\"><strong>Eat Less Pro-Inflammatory Nutrients:<\/strong><\/p>\n<p><\/p>\n<p><\/p>\n<ul class=\"wp-block-list\">\n<li>Refined carbohydrates: white bread, pasta, cakes, cookies, simple sugars\u00a0<\/li>\n<li>Trans fatty acids:\u00a0 margarine, highly processed, shelf stable foods<\/li>\n<li>Saturated fats: butter, animal fats, fried foods<\/li>\n<\/ul>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">Instead of focusing on individual foods to add or remove from your diet, a generally healthy eating pattern is a better approach.\u00a0 Try some of the recommendations below for a more anti-inflammatory approach to eating.<\/p>\n<p><\/p>\n<p><\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Lots of fruits and vegetables<\/strong>\n<ul>\n<li>Trying making \u00bd your plate fruits and\/or vegetables at meals<\/li>\n<li>Always start with a fruit or vegetable at snack time<\/li>\n<li>Aim for a variety of different kinds and colors<\/li>\n<li>Fresh or frozen, it doesn\u2019t matter!<\/li>\n<\/ul>\n<\/li>\n<li><strong>Make \u00bd your grain whole<\/strong>\n<ul>\n<li>Look for flour based products (bread, bagels, cereal, pasta) to be made with whole grains, not refined flour.<\/li>\n<li>Try whole grains at meals like brown rice, quinoa, barley, oatmeal<\/li>\n<\/ul>\n<\/li>\n<li><strong>Swap out your fats<\/strong>\n<ul>\n<li>Swap cream based salad dressing for oil based- a vinaigrette for example<\/li>\n<li>Use oil when cooking in place of butter<\/li>\n<li>Try avocado on your sandwich in place of mayo<\/li>\n<li>Choose low fat dairy and lean cuts of beef<\/li>\n<\/ul>\n<\/li>\n<li><strong>Check your beverages<\/strong>\n<ul>\n<li>Limit beverage like soda, sweetened ice tea and sports drinks<\/li>\n<li>Focus mostly on water, but green tea, coffee, and the occasional glass of red wine (6 ounce) have their benefits<\/li>\n<\/ul>\n<\/li>\n<li><strong>Try some chocolate!<\/strong> \u00a0\n<ul>\n<li>Just look for chocolate that\u2019s 70% cocoa or more<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">Diets like the DASH Diet (Dietary Approaches to Stopping Hypertension), the Mediterranean Diet, and the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) incorporate the recommendations above.\u00a0 Look for recipes and meal plans based around these diets.<\/p>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">And don\u2019t forget adequate sleep and managing stress, in addition to a healthy diet, can really reduce your risk for chronic inflammation.\u00a0 Easy right?\u00a0<\/p>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">\u00a0Stay Happy, Stay Healthy<\/p>\n<p><\/p>\n<p><\/p>\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" data-recalc-dims=\"1\" class=\"wp-image-605\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?resize=118%2C90&#038;ssl=1\" alt=\"\" width=\"118\" height=\"90\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?w=1650&amp;ssl=1 1650w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?resize=1024%2C789&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?resize=768%2C592&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?resize=1536%2C1184&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 118px) 100vw, 118px\" \/><\/figure>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<a href=\"http:\/\/simplestartnutrition.com\/\">simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/p>\n<p><\/p>\n<p><\/p>\n<p class=\"wp-block-paragraph\">References:<\/p>\n<p><\/p>\n<p><\/p>\n<ol class=\"wp-block-list\">\n<li>Mahan, L. Kathleen and Janice L. Raymond. <em>Krause\u2019s Food and The Nutrition Care Process<\/em>. 14<sup>th<\/sup> Ed., Elsevier, 2017.<\/li>\n<\/ol>\n<p><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7feff5 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"a7feff5\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=581\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Keep Food Safe at Your 4th of July BBQ With These 4 Tips<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=635\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Fun Kitchen Tools<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>But have you heard about chronic inflammation?\u00a0 It can last weeks to YEARS!\u00a0 Chronic inflammation can be triggered by illnesses, viruses, poor nutrition, stress, or<\/p>\n","protected":false},"author":2,"featured_media":606,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/07\/image-1.png?fit=1584%2C396&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=604"}],"version-history":[{"count":4,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/604\/revisions"}],"predecessor-version":[{"id":611,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/604\/revisions\/611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/606"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}