Physical Therapy Doctor - February 2019

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ANT I - INFLAMMATORY FOODS

Decrease Your Risk of Disease Today

Inflammation is caused when your body senses a foreign object inside of it and reacts. Certain substances, such as the chemicals in the food you eat or plant pollen that would harm your health, can cause inflammation. To protect or heal itself, the body will project bursts of inflammation. However, too much of it can lead to serious health problems, including heart disease, diabetes, cancer, depression, and Alzheimer’s. What you eat can greatly impact the levels of inflammation within your body. High consumption of foods that contain sugar, refined carbohydrates, and fats can lead to chronic inflammation. Limiting your intake or avoiding such foods as french fries, red meats, soda, whole milk, and wheats will help reduce inflammation in your body and minimize the chance of health problems. To counter these types of foods, you don’t need to rely on anti- inflammatory drugs from your local drug store. Instead, increase your consumption of anti-inflammatory foods. Not only does this diet help lower chronic inflammation, but it also helps decrease your risk of certain illnesses and improves overall health. You can reap the benefits of a healthy body by including these anti- inflammatory foods in your diet: VEGETABLES AND FRUITS: Strawberries, blueberries, cherries, and raspberries are perfect fruits to snack on or to include with a main meal. Add carrots, spinach, kale, and broccoli as well, and you’ll give your body plenty of nutrition. NUTS: Although almonds and walnuts have fats of their own, they’ve proven to reduce inflammation in small amounts. Snacking on small portions throughout the day or as a small side for your lunch is a great way to avoid too much natural fat. FISH: Fatty fish contains omega-3 fatty acids, which help keep cholesterol in check. Including tuna, sardines, and especially salmon in your diet will give your body the healthy fat it needs to keep cholesterol under control and reduce inflammation.

Recipe of the Month:

Inspired by foodnetwork.com

TIRAMISU

This Italian favorite makes for the perfect Valentine’s Day dessert. It’s easy to whip up and will make the holiday feel extra special.

INGREDIENTS

• • • •

6 egg yolks

• • •

2 teaspoons dark rum 24 packaged ladyfingers 1/2 cup bittersweet chocolate shavings, for garnish

3 tablespoons sugar

1 pound mascarpone cheese

1 1/2 cups strong espresso, cooled

DIRECTIONS

1. In a large mixing bowl, use a whisk to beat together egg yolks and sugar until thick and pale, about 5 minutes. 2. Add mascarpone cheese and beat until smooth. 3. Fold in 1 tablespoon of espresso. 4. In a small, shallow dish, combine remaining espresso with rum. Dip each lady finger into mixture for 5 seconds. Place soaked ladyfingers at the bottom of a walled baking dish. 5. Spread half of the mascarpone mixture on top of the first layer of ladyfingers. Top with another layer of ladyfingers and another layer of mascarpone. 6. Cover and refrigerate 2–8 hours. 7. Remove from fridge, sprinkle with chocolate shavings, and serve.

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