Dear Friend,

Inflammation is a natural defense mechanism of our body, but chronic inflammation can impact weight loss, fat storage, and belly fat in midlife women. It does this by disrupting the production of leptin, the hormone responsible for regulating metabolism and appetite, and by affecting the body's ability to process insulin. Managing inflammation through diet is a powerful way to support overall health and well-being. Let’s dig into some evidence-based foods that have helped me and my clients reduce inflammation and look at practical ways to incorporate them into your daily routine

1. Fatty Fish

Why:

• Fatty fish such as wild-caught salmon, mackerel, sardines, and tuna are high in omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory effects. 

• Studies have shown that omega-3 fatty acids can reduce levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).

How:

• At Home: Grill or bake wild-caught salmon for dinner. Use leftovers in a salad or sandwich for lunch.

• On the Go: Pack a small canned sardines or wild-caught salmon container. They are easy to add to salads or eat with a few whole-grain crackers.

2. Berries

Why:

• Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, particularly anthocyanins, which help reduce inflammation.

• Research indicates that the antioxidants in berries can lower inflammatory markers and improve immune function.

How:

• At Home: Add a handful of berries to your morning smoothie, oatmeal, or yogurt.

• On the Go: Keep a mix of dried berries in your bag for a convenient, antioxidant-rich snack. or pack a baggie of berries in your lunch bag.

3. Leafy Greens

Why:

• Greens are loaded with vitamins, minerals, and phytonutrients that combat inflammation.

• They are rich in antioxidants and polyphenols, which have been shown to reduce inflammation and oxidative stress.

How:

• At Home: Create a green smoothie with spinach or kale, baby kale. Toss together a vibrant salad with mixed greens. Mix into soups and stews. Use as a bed for the main dishes. 

• On the Go: Opt for a green salad bowl with leafy greens when dining out or grabbing a quick meal.

4. Nuts and Seeds

Why:

• Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids and other anti-inflammatory compounds.

• Studies suggest that regular consumption of nuts and seeds can lower inflammatory markers and improve heart health.

How:

• At Home: Sprinkle seeds on yogurt, or salads or scoop into smoothies.  Add nuts to your baking or as a crunchy topping for side dishes.

• On the Go: Carry a small bag of mixed nuts and seeds for an easy, portable snack.

5. Turmeric

Why:

• This golden spice contains curcumin, a potent anti-inflammatory compound.

• Curcumin has been extensively studied for its ability to reduce inflammation and is as effective as some anti-inflammatory drugs without side effects.

How:

• At Home: Add turmeric to soups, stews, and curries. Make a soothing turmeric latte with almond milk and a pinch of black pepper.

• On the Go: Look for turmeric shots or turmeric-infused beverages at health food stores.

6. Olive Oil

Why:

• Extra virgin olive oil is a staple of the Mediterranean diet and is high in monounsaturated fats and polyphenols. Look for organic first cold-pressed olive oil in dark glass containers.

• Olive oil's polyphenols and healthy fats have been shown to reduce inflammatory markers and improve heart health.

How:

• At Home: Use extra virgin olive oil as your primary cooking oil. Drizzle it over salads, and vegetables..

• On the Go: Choose dishes that feature olive oil as a key ingredient when dining out.

7. Tomatoes

Why:

• Tomatoes are rich in lycopene, an antioxidant with strong anti-inflammatory properties.

• Lycopene has been shown to reduce inflammation and protect against various diseases, including certain cancers and heart disease.

How:

• At Home: Enjoy fresh tomatoes in salads, sandwiches, and salsas. Use tomato paste or sauce in cooking for a concentrated dose of lycopene.

• On the Go: Opt for dishes with tomato-based sauces or carry cherry tomatoes as a snack.

8. Green Tea and Matcha

Why:

• Green tea and matcha (a powdered form of green tea) are rich in polyphenols, particularly epigallocatechin-3-gallate (EGCG), which have strong anti-inflammatory and antioxidant properties.

• EGCG in green tea has been shown to reduce inflammation and protect cells from damage. Matcha, due to its concentrated form, offers even higher levels of these beneficial compounds.

How:

• At Home: Start your day with a cup of green tea or a matcha latte. Add matcha powder to smoothies or baking recipes for a nutritional boost.

• On the Go: Carry green tea bags with you for a quick, healthy beverage option. Look for matcha shots or drinks at cafes and health food stores.

9. Cruciferous Vegetables

Why:

• Broccoli, Brussels sprouts, cauliflower, and kale belong to the cruciferous vegetable family, which is known for its powerful anti-inflammatory and antioxidant properties.

• Cruciferous vegetables contain sulforaphane, a compound that has been shown to reduce inflammation and protect against certain cancers.

How:

• At Home: Steam or roast broccoli and Brussels sprouts as a side dish. Add cauliflower to stir-fries or make cauliflower rice as a lower-carb alternative to rice.

• On the Go: Pack pre-cut broccoli or cauliflower florets with a small container of hummus for a nutritious snack. Look for salads with kale or other cruciferous vegetables when dining out.
  

10. Dark Chocolate

Why:

• Dark chocolate, particularly varieties that contain at least 70% cocoa, is rich in antioxidants, such as flavonoids, which have anti-inflammatory properties.

• Studies have shown that the flavonoids in dark chocolate can reduce inflammation and lower the risk of cardiovascular disease. These compounds help reduce oxidative stress and inflammation, promoting overall health.

• Additionally, research indicates that hot drinks made with dark chocolate can also provide anti-inflammatory benefits, making them a soothing and healthful option.

How:

• At Home: Enjoy a small piece of dark chocolate as a dessert. Add dark chocolate shavings to your yogurt or oatmeal for a touch of sweetness and a health boost. Try making a hot chocolate with dark chocolate and almond milk for a comforting, anti-inflammatory drink.

• On the Go: Carry a small bar of dark chocolate in your bag for a satisfying, anti-inflammatory snack that’s easy to enjoy anywhere.

See more anti-inflammatory foods and what foods to avoid in my Complete Guide to an Anti-inflammatory Diet in the Dig Deeper section below.

Embrace a Balanced Approach

Incorporating anti-inflammatory foods into your diet doesn’t have to be difficult or time-consuming. By making thoughtful choices and preparing ahead, you can enjoy a variety of delicious, health-boosting foods that support your body’s natural defenses. Here’s to feeling your best and embracing wellness at every stage of life!

Your health coach,
Jacqui