Anti-Inflammatory Meals for the Whole Family

Anti-Inflammatory Meals for the Whole Family

We will discuss the anti- inflammatory diet: meals, recipes more information and ideas for beginners, picky eaters and kids! This lifestyle can be beneficial for people with a variety of conditions. Discuss diet and exercise changes with your doctor or registered dietitian

I have a course on Anti-Inflammatory Meal Planning that you can check out.

After years of battling with chronic pain in my joints and uterus, I turned to natural methods in a desperate attempt to control my pain. I have been eating an anti-Inflammatory diet, exercising regularly, and finding the right medication balance for 8 years now, and I am healthier and more functional than I have been in that time. It has made a difference in my life that I believe it can help other people as well.

You can download the Anti-Inflammatory “Eat This Not That” List and use it for meal planning or post it on your fridge.

I have spent a lot of time searching for anti- inflammatory foods that I could consistently eat and feed my family. It was hard to find. Most of the recipes I found were difficult to make on a regular basis or wouldn’t appease my picky eaters. Over the past few months, I have accumulated a collection of some of my favorite anti- inflammatory recipes and wanted to share them with you.

What is the anti-inflammatory diet?

The anti-Inflammation diet is not a diet plan. It’s a way of eating. I call it my eating regimen.

The aim of the regimen is to cut out inflammation-causing foods and include as many inflammation-fighting foods as possible. These foods are high in natural anti-oxidants and anti-cancer compounds.

The anti- inflammatory diet looks a little different from person to person.

There is no one way to do an anti-Inflammatory diet. If you want to reduce inflammation in your body, then you need to cut out red meat, sugar and processed foods. It’s a little different for each person.

I have an allergy to apples. Apples cause inflammation in my body.

Does gluten cause inflammation?

Yes and no.

It will cause inflammation in your body if you are allergic to it. The way you eat can affect you.

Whole wheat pasta, whole grain breads, tabbouleh, and farro are minimally processed whole grains that can be anti- inflammatory. White pasta, white bread, pastries, cookies and crackers are not healthy and can cause inflammation.

According to Dr. Robert Shmerling at Harvard, if you are not allergic or sensitive toGluten, then you should not eat it. In a study of 1,700 products in the UK, most of them contained less nutrition, more fat and more sugar.

Personal anecdotes from people who are sensitive toGluten might make you think differently.

Whole grains are good for reducing inflammation. If you have an allergy, it will cause inflammation in your body.

According to the director of the Center for Celiac Research at Massachusetts General Hospital in Boston, you can cut out certain foods if you don’t need to worry about the health of your body.

If you have health issues, you should consult with a registered dietitian. This will help make sure that you don’t lose the vitamins. Rice, potato and corn-based replacements are less healthy than real whole grains.

An elimination diet overseen by a medical professional or registered dietitian is recommended if you think you have a sensitivity. It is important to talk with a dietitian before you embark on a true gluten-free diet because many products that claim to begluten-free actually containGluten.

Read more about gluten research here:

Consumer Reports has 6 facts about a free diet.

Harvard Health has a balanced view on the topic.

Gluten & Arthritis by the Arthritis Foundation

What is the difference between whole grains and regular grains.

Does coffee cause inflammation?

Yes and no.

Coffee with a lot of milk and sugar is inflammatory.

Coffee contains a lot of anti-oxidants.

One of the most inflammatory foods we consume is sugar.

This is an example of how important it is to know your body. How does coffee affect you?

I had to stop drinking my beloved drink because it was causing heart palpitations and less sustained energy. My energy has increased since I stopped drinking coffee.

Coffee can reduce inflammation in certain people. Artificial flavors and syrups are inflammatory. How you drink your coffee should be considered.

Is coffee good for you or bad for you?

Do nightshades cause inflammation?

The Arthritis Foundation says this is not true.

Unless you are allergic to nightshades.

Peppers and tomatoes are inflammation-fighting foods due to their highAntioxidant andNutrition dense content. It calms pain-causing transmitters in your nerves and is found in chili peppers.

There is more about Nightshade Vegetables and Inflammation here.

Does dairy cause inflammation?

This is a tougher one.

There is no easy solution. Frank Hu is a professor of epidemiology and nutrition at Harvard.

Milk products can cause inflammation if you are sensitive to it.

The research shows that yogurt can reduce inflammation for people without a milk sensitivity.

It is important to keep in mind that most yogurts are packed with sugar, which can cause inflammation. If you are going to eat yogurt for breakfast, in a smoothie, or as a snack, I would recommend a plain Greek yogurt, with your own natural flavors.

Cottage cheese is high in whey and can help fight inflammation, but not all cheeses are created equal. Keep an eye on the labels and look for things like food coloring, excessive salt, carrageenan, and more. The list of cheeses to avoid and use is helpful.

Different people are affected by dairy in various ways. Some dairy is better than others. There are not equal vegan/dairy-free products. The vegan products are crammed with empty calories.

Learning to read food labels is the best thing you can do for yourself.

You can read more about the research done on dairy here.

How does sugar affect our bodies?

People who consumed higher amounts of sugar in their diet had higher levels of inflammatory markers in their blood. A study done from 1999 to 2010 shows that drinking less sugar reduces inflammatory markers in the body.

It is easy for this mama with a sweet tooth.

More sugar = more inflammation.

Less sugar = less inflammation.

A study done in 2015 showed that a high sugar diet in young people impaired their memory functions and hindered their ability to tell if they were full or not. The reward center of the brain is stimulated by sugar.

The more sugar you consume, the more you want to consume.

The study found that consuming Omega 3s and Curcumin improved memory function.

A study shows that people who eat a lot of sugar have higher rates of depression and mental disorders.

Sugar messes with our brains in a profound way and we don’t know why. If we can’t tell if we’re full or hungry, and we crave the substance that’s causing this chaos, that’s frightening.

Diabetes, heart disease, tooth decay and more can be caused by eating a lot of sugar.

Naturally occurring sugars in fruits and vegetables are not referred to as ADDED, refined sugars in any of the studies. Limit your intake of fruits and vegetables to avoid natural sugars.

There is more about the effects of sugar on inflammation here.

The Bottom Line

Follow the research.

If you want to know if a food is healthy, look at the research. If you read an article that makes a lot of claims about a food, but they don’t cite their sources or point to the research, please take that with a grain of salt.

Personal testimonials and anecdotes are not scientific research. A diet endorsed by a celebrity does not mean that it is healthful for you.

Most importantly, listen to your body.

It’s irrelevant if a certain food group causes inflammation in the general population. How does food affect you?

I will return to the apple example again. A nutrition website may tell me that apples are great for weight loss and are good for the gut. I like to eat an apple every day. Instead of feeling better, I have had more headaches.

Because I’m allergic to apples.

Are they still good for you? Yes. No way Is it correct for me? You must believe it.

That leads me to my next question…

What if the diet doesn’t work for me? What are the alternatives?

If you’re still having inflammation after trying an anti- inflammatory diet, then you should talk to a registered dietitian.

Tracking your meals and snacks with a food tracker could help you figure out which foods are making you uncomfortable.

An elimination diet is a type of diet that is elimination diet. The best way to oversee these diet is by a medical professional.

Read more about the elimination diet.

Inflammation-fighting foods to incorporate into your anti-inflammatory diet:

  • Berries
  • Nuts & seeds
  • Avocados
  • Broccoli
  • Beans, lentils and peas
  • Kale/Spinach/Leafy greens
  • Olive oil
  • Salmon/fatty fishes
  • Tea

Inflammation-causing foods to avoid and cut out:

  • Processed foods
  • Foods with added sugar or excessive salt
  • Unhealthful oils
  • White bread, white pasta, and many baked goods are all made with processed sugars.
  • Processed snack foods, such as chips and crackers
  • Cookies, candy, and ice cream are pre-made.
  • Excess alcohol
  • Personal food sensitivities and food allergies
  • Source: Anti-Inflammatory Diet by Medical News Today

Tips for beginning an anti-inflammatory diet:

It won’t last long if you force yourself to eat meals you hate. If you know which inflammation fighting foods are your favorites, you can find meals with those ingredients.

You already know how to cook. If you want to make your meals inflammation-fighting, you can take meals you already make and try to incorporate one or two inflammation-fighting foods.

Have a good day. Saturdays are when I cheat. I can say: “I can have that on Saturday” instead of “I can’t eat that”. It is important to make sure it stays one day, and not turn into a cheat week.

Look at your body. It’s important to keep a food diary. Are there certain foods that your body likes more than others? When I first started my anti- inflammatory regimen, I noticed that I was getting headaches after eating soy-based foods. If your body doesn’t like the food, it’s not good for you.

It should be flexible for everyone. It doesn’t mean that the kids have to also cut out dairy. I beg you to not fall into the trap of making separate meals for everyone in the family. It is a nightmare. The meals here are flexible enough for the whole crew to eat. Throw some cheese on the meals for the kids or serve the chicken tenders with a mound of sauce. Check out this post for more healthy eating tips.

The Anti-Inflammatory Diet Meal Planning course is for extra help.

I have a 7-Day Anti-Inflammatory Diet Meal Plan and Guide that you can use to make anti- inflammatory meals on a weeknight.

Anti-Inflammatory Meals for the Whole Family

Anti-inflammatory Breakfast Ideas:

oats with berries and almonds I will make a huge amount of oats on Sunday night. When I run out of fresh berries, I always keep a bag of frozen fruit on hand. I get a bag of almonds from the store. I’ll add some honey. It takes only a few minutes to make a delicious breakfast that is healthy, filling and delicious. This Pumpkin Spice Oatmeal is made with steel cut oats and has lots of inflammation-fighting ingredients.

I will make a huge amount of oats on Sunday night. When I run out of fresh berries, I always keep a bag of frozen fruit on hand. I get a bag of almonds from the store. I’ll add some honey. It takes only a few minutes to make a delicious breakfast that is healthy, filling and delicious. This Pumpkin Spice Oatmeal is made with steel cut oats and has lots of inflammation-fighting ingredients. Smoothies are a great way to sneak in some of the inflammation-fighting foods that you don’t like. They are also great for breakfast on the go. Smoothie recipes for inflammation are included.

Smoothies are a great way to sneak in some of the inflammation-fighting foods that you don’t like. They are also great for breakfast on the go. Here are 11 other smoothie recipes. I could eat breakfast all day long. For a healthier pancake, I like to mix oats, bananas, eggs, chia/flax seeds, cinnamon, and vanilla and put them in the oven for 15 minutes and I have breakfast for everyone for a few days. This is a Banana Oatmeal Pancake recipe that I like and this is an anti-InflammatoryTurmeric Spice pancake recipe that I want to try.

I could eat breakfast all day long. For a healthier pancake, I like to mix oats, bananas, eggs, chia/flax seeds, cinnamon, and vanilla and put them in the oven for 15 minutes and I have breakfast for everyone for a few days. This is a Banana Oatmeal Pancake recipe that I like and there is an anti-InflammatoryTurmeric Spice pancake recipe that I want to try. It is important to find a yogurt that doesn’t have a lot of sugar. Adding honey to Greek yogurt will make it taste better. I like to pack mine with fresh fruits and vegetables. The kids love this snack. Here are some ideas.

It is important to find a yogurt that doesn’t have a lot of sugar. Adding honey to Greek yogurt will make it taste better. I like to pack mine with fresh fruits and vegetables. The kids love this snack. Here are some ideas. A toast with an egg. This is a good breakfast for us because we like eggs. Finn likes his sriracha garlic seasoning with a dash of cayenne pepper. There are two other breakfast options that are anti- inflammatory.

Inflammation-Fighting Lunch Options:

My go-to lunch is this one. I will serve a bunch of peppers and carrots with hummus or tzaziki dip, if you like it. It is filling and fun. The carrot hummus recipe is anti- inflammatory.

My go-to lunch is this one. I will serve a bunch of peppers and carrots with hummus or tzaziki dip, if you like it. It is filling and fun. The carrot hummus recipe is anti- inflammatory. I try to get my fish fix when my husband is not home. I like to serve this with a dash of cayenne pepper on top for extra inflammation fighting.

I try to get my fish fix when my husband is not home. I like to serve this with a dash of cayenne pepper on top for extra inflammation fighting. The salad has a sweet potato in it. I will pop a few sweet potatoes into the oven and store them in the fridge for healthy lunches throughout the week. I usually top ours with cinnamon, coconut oil, and a dash of salt, but there are lots of healthy ways to load up your sweet potato. Load your sweet potato with one of these 10 ways.

I will pop a few sweet potatoes into the oven and store them in the fridge for healthy lunches throughout the week. I usually top ours with cinnamon, coconut oil, and a dash of salt, but there are lots of healthy ways to load up your sweet potato. There are 10 different ways to load your sweet potato. I like salads for lunch, but I don’t want my kids to eat them. I try to make a meal out of the salad top. I will make them a sandwich with chicken andAvocado and give them some of the fruit to eat. The chicken salad has pineapple and avowal.

I like salads for lunch, but I don’t want my kids to eat them. I try to make a meal out of the salad top. I will make them a sandwich with chicken andAvocado and give them some of the fruit to eat. I love to cook this recipe ahead of time and eat it all week. I use coconut milk instead of the cream to give it an extra boost of inflammation fighting power. I usually serve this over rice for the kids.

I like to eat this recipe throughout the week. I use coconut milk instead of the cream to give it an extra boost of inflammation fighting power. I usually serve this over rice for the kids. There is a roasted squash soup and a salad. Dressing: 1/3 cup apple cider vinaigrette, 1/2 cup olive oil, and a squeeze of lemon If you want to coat all of the kale, massage it with olive oil and lemon juice. Dressing up together. Pour the dressing on top of the rest of the ingredients, mixing until everything is covered. The salad lasts for 3 days in a covered dish in the fridge and the flavor only gets better as the kale soaks up all the dressing.

Anti-Inflammatory Dinners for the Whole Family:

A stir fry. My husband loves this meal. I usually stir fry chicken and vegetables with this simple stir fry sauce, which has a soy sauce alternative, sesame oil and spicy honey. Add ingredients into a jar with a lid. Adding pineapple tidbits or mango to the deal is something I like to do.

My husband loves this meal. I usually stir fry chicken and vegetables with this simple stir fry sauce, which has a soy sauce alternative, sesame oil and spicy honey. Add ingredients into a jar with a lid. Adding pineapple tidbits or mango to the deal is something I like to do. A bake with veggies. At least once a week, we have this at our house. We cook all our vegetables on a large baking sheet with some of our favorite seasonings and olive oil and then cook them on a grill on a hot day. Chicken sausage is usually thrown in there and served over food. Easy Oven Roasted Vegetables is a very easy recipe to make.

At least once a week, we have this at our house. We cook all our vegetables on a large baking sheet with some of our favorite seasonings and olive oil and then cook them on a grill on a hot day. Chicken sausage is usually thrown in there and served over food. The Easy Oven Roasted Vegetables Baked turkey meatballs are very easy to make. Our household uses these meatballs a lot. The wonderful thing about them is that you don’t know what to do with the carrot. If you want to make meatballs, you could use these. I will use spaghetti squash. Turkey meatballs.

Our household uses these meatballs a lot. The wonderful thing about them is that you don’t know what to do with the carrot. If you want to make meatballs, you could use these. I will use spaghetti squash. Chicken tenders with broccoli and sun-dried tomatoes are baked. The best thing about this meal is that you can make it all at once. Chicken Tenders with Broccoli and Tomatoes.

The best thing about this meal is that you can make it all at once. Chicken Tenders with Broccoli and Sun-dried Tomatoes is a dish. The meal is to die for. I serve it when I have vegetarian guests over, but you can also make it with chicken for meat eaters. If you don’t want to use sweet potatoes or carrots, you can use all three. You can find the recipe here. I like to pair this with a meal. The kids love it.

The meal is to die for. I serve it when I have vegetarian guests over, but you can also make it with chicken for meat eaters. If you don’t want to use sweet potatoes or carrots, you can use all three. You can find the recipe here. I like to pair this with a meal. The kids love it. Chicken is in a taco bowl. This is a staple dish for us and it saves a lot of time. I usually use fresh salsa instead of enchilada sauce, and you can easily substitute cauliflower rice.

Check out my Anti-Inflammatory Diet Meal Planning Course for more information.

Anti-inflammatory Snacks & Dessert:

  • Spicy Kale chips
  • GF oat quinoa energy bites
  • Homemade trail mix
  • Green tea with lemon and honey
  • Cocoa and coconut milk are used to make chocolate.
  • Dark chocolate covered strawberries

Fruit: grapes, oranges, cherries, mango, pineapple

  • Fresh salsa or guacamole and tortilla chips
  • Turmeric Oat Flour Bread with Chocolate Chips
  • Honey Baked apple with cinnamon

I have a 7-Day Anti-Inflammatory Diet Meal Plan and Guide that you can use to make anti- inflammatory meals on a weeknight.

I hope this is useful for you. Feel free to reach out to me if you have chronic pain. You’re not alone. God has a plan for you even if it doesn’t fit in with your plans.

More about my journey with chronic pain is here.

When God Has Other Plans

Where is God in Chronic Pain?

Combating Chronic Pain with Exercise

10 Tips for Chronic Pain “Survival Days”

You can read more about healthy eating for the whole family here.

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