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FIND THE RIGHT FOOD BALANCE Foods That Cause and Reduce Inflammation The food you eat plays a major role in how your body functions at the cellular level. Some foods can wreak havoc on your body, while others can make you feel great. This is especially true when it comes to that all-too-common ailment: inflammation. Here are three types of food that can trigger inflammation. SUGAR: One of the biggest culprits behind inflammation, sugar is far worse than eating fatty foods (although, fatty foods and foods high in trans fats or partially hydrogenated oils can cause inflammation). It’s best to skip foods containing added sugar. And that means sugar of any kind, including corn syrup, high fructose corn syrup, fructose, and sucrose. Many manufacturers now label food with these sugary synonyms to hide the fact that they added sugar to the products they make. Sugar is sugar; be sure to read labels carefully! REFINED CARBS: Basically, anything made from white flour falls into this category, including bread, pasta, baked goods, and cereals. Research suggests that refined carbs may be a bigger contributing factor than fat when it comes to obesity, diabetes, heart disease, and just about every inflammatory disease and a. ALCOHOL: Too much alcohol puts a burden on your liver, an organ that helps flush toxins out of the body. You know all of those detox diets? They don’t work. In fact, the only way to actually detox is to drink plenty of water and to let your liver do its job. When you consume alcohol, it’s harder for the liver to pump the toxins out of your body. When it can’t do its job properly, the result is inflammation. Now, for the good stuff. Eat these foods to reduce inflammation. BLUEBERRIES: Many studies name blueberries as one of the best fruits you can eat to ease the symptoms of inflammation. These little blue orbs of goodness are packed with antioxidants, vitamin C, polyphenols, and so much more. Eat a handful every day, or add them to foods you already eat, such as salads or Greek yogurt. SALMON: As a source of healthy fats and omega-3 fatty acids, salmon is one of the best protein choices for people with inflammatory conditions or for those who want to keep inflammation at bay. It’s nutritious, delicious, and does your body a lot of good. BROCCOLI: One of the most nutritious and easily accessible vegetables around, the little green buds that cover the tops of broccoli are loaded with anti-inflammatory compounds.
Recipe of the Month:
Inspired by SeriousEats.com
CLASSIC FRENCH OMELET
INGREDIENTS
• • •
3 large eggs
Kosher salt and freshly ground pepper
1 tablespoon unsalted butter
DIRECTIONS
1. In medium bowl, beat eggs with plastic fork until last traces of white are just mixed in. Season with salt and pepper. 2. In an 8-inch nonstick skillet, melt butter, swirling over medium heat until foamy but not browned. Add eggs, stirring rapidly with fork, while moving skillet to agitate eggs. Break up all curds by scraping bottom of skillet as they form. Stop stirring when eggs are softly scrambled and creamy (but loose enough to come together into a single mass), 1–2 minutes. 3. Using fork, gently spread egg in an even layer around skillet and scrape down any wispy bits around the edges. The top surface should be loose and creamy, but if still liquid, swirl skillet to bring raw egg to the edge where it will set faster. 4. Remove from heat. Tilt skillet up by handle. Using fork, gently roll omelet down over itself until nearly folded in half. Using fork, push omelet to edge of skillet so that the lower edge of egg just begins to overhang. Use fork to fold overhanging edge of egg back over, closing omelet. 5. Turn omelet out onto plate. It should have the seam on bottom.
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