Welcome to Tuesdays healthy eating post…It is a tad cooler here in the mornings and the fan is staying firmly off my shawl is around my shoulders albeit the sun is shining…I can hear you… I know many of you are experiencing extremely cold weather so never fear the recipes here today will warm the cockles of your heart…
Here I am clocking up the digits so I am going to have a little corner for food which will help alongside a healthy diet to help keep those wrinkles at bay… and hold back the sands of time…
It is also a known fact that if you eat half, walk double, laugh triple and love without measure that YOU will live well and longer!
I know that some health conditions are caused all or partly by inflammation and doctors may advise following an Anti-inflammatory Diet.
On hearing these words many people just freak and think what! It is going to be expensive, it will be foods I don’t like, I am going to have to eat different food to the rest of my family… all manner of thoughts…
It is Healthy Eating no more no less…It is knowing which foods cause inflammation and which foods help calm inflammation…Pure and simple…
Let’s have a look, shall we? Break it down…
Firstly reassess your lifestyle as stress plays a huge part in this…Chill out!
Exercise goes without saying...It doesn’t need to mean expensive gym fees…Walking, riding a bike, using your bottom stair for step ups, using cans of beans to get those arms working, a hula hoop, a skipping rope, cleaning those windows, play ball with the kid’s, if they have a trampoline need I say more…Unleash that fun side…
Many little bursts of exercise through the day can work wonders.
What to eat?
Fewer highly processed foods...You knew I was going to say that …Didn’t you? Look on the bright side it will save you money…
Spices...Turmeric contains curcumin, garlic a wonderful bulb which adds flavour to foods and helps curb inflammation, ginger may reduce muscle pain and soreness and its anti-inflammatory properties can help with Osteoarthritis.
Reduce caffeine as in tea and coffee drink and replace with
- Chicory Coffee
- Matcha Tea….more info here
- Golden Milk. Golden milk is a rich, caffeine-free substitute for coffee. …
- Lemon Water. …
- Chai Tea. …
- Rooibos Tea. … I know this as Redbush Tea and love it!
Red wine has known anti-inflammatory properties…There seem to be 2 camps on this consume or avoid…My take try moderation…
Oily Fish for that Omega 3… Salmon, tuna and sardines are all good…Just know your source and that it is sustainable fish.
Olive oil and avocados…
Eat plenty of fruit and vegetables…Spinach and kale are both rich in Vitamin K and help curb inflammation as do broccoli and cabbage…Cherries, raspberries and blackberries whose colour is a type of pigment which helps inflammation. Go for colour and variety.
Whole grains…Oatmeal, whole-wheat bread, Brown Rice all may help lower inflammation.
Beans contain so much fibre and are loaded with antioxidants to help reduce inflammation.
Nuts just a handful a day… Almonds and walnuts…
Now, what to ditch… Or cut down gradually…You will notice the difference guaranteed!
- Refined sugars and starches
- Sodas and other highly sweetened drinks
- Hugh fat and processed meats
- Fried Foods
None of these should come as a surprise to you unless you have lived on a desert island with no radio, newspapers or the internet for the last 30 years…
After following this you should notice a difference in any joint pain, stiffness, swollen joints or redness…
To give you a start here is a day’s food plan starting with breakfast.
Porridge and a lovely berry compote made with frozen berries just cook some and reduce down…Too sour add some honey.. or as I often have…
Full of fibre and protein, which makes people feel fuller for longer.
Pineapple contains high levels of bromelain, which has anti-inflammatory properties. Bromelain supplements are an emerging market due to its anti-inflammatory properties.
Lunch… A lovely bowl of soup
- 1 small squash, peeled and deseeded. Cut into pieces.
- 1 brown onion, peeled and cut up
- 1 carrot washed and cut
- 4 cloves of garlic finely chopped
- Piece fresh ginger finely chopped
- 3 Broccoli stalks, peeled and cubed (I always save the broccoli stalks) for when I make soup. Waste not, want not and I think ideal for soups for flavour.
- 1-1½ litres fresh home-made vegetable stock
Heat a glug of olive oil and gently cook garlic ginger and onion to just soften and not colour.
Add other vegetables gradually and cook while stirring for about 5 minutes, then add the stock and seasoning.
Simmer gently for about an hour or until vegetables are lovely and soft and remove from heat. I let it cool down before I blend.
This makes a lovely vegetable soup but I also use it as a base and freeze in portions.
When I reheat I add little-dried chilli flakes and 1 or 2 tbsp of coconut milk.
It just gives it a creamy flavour.
Sometimes I add crushed lemongrass stalk and a little fish sauce, it depends on how I feel, it is a versatile soup base so play with it, have fun.
Add some curry powder, a squeeze or 2 of lime juice or coriander, whatever you fancy. Enjoy!
Dinner… Salmon with Greens and Cauliflower rice.
Salmon Trout my way…
- 180 gm Trout or Salmon fillet.
- 1 spring Onion finely chopped.
- 2/3 stems Coriander chopped finely.. I use the stem as well.
- 1 red birds eye chilli finely chopped.
- 1 tbsp Fish Sauce.
- A cheek of lime.
Mix all ingredients together.
Put fish on foil and spoon topping on. I reserve some of the toppings to add when serving. Seal foil and put in the oven on 180 for 10/15 mins until cooked.
Saute some kale or spring greens and serve with Cauliflower rice… recipe here
These are just some ideas of foods to eat and cook with if you need to follow an anti-inflammatory diet…Not so daunting is it?
Many of these foods are foods which you may have in your fridge/larder or buy already.
Anti- Ageing Food Corner:
Let’s start with a treat…Dark Chocolate ( Not milk) is loaded with nutrients which can have a positive effect on your health. Made from the seed of the Cocoa Tree it is loaded with antioxidants…Studies show that it can improve your health and we are talking proper chocolate here..Not your cheap stuff but one with a high cocoa content dark chocolate with 70% or higher cocoa content.is rich in fibre, iron, magnesium, copper, manganese and a few other minerals just apply the moderation bit as it does contain sugar but the fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.
A couple of squares a day my father swore by it and had his two squares with his afternoon tea so go on treat your self to a good bar of dark chocolate and some of them now have chilli and chilli and chocolate is good…
Well, that’s my not so little spiel over…I am happy that you joined me today.
For delicious healthy recipes???
I hope you thought so xxx
About Carol Taylor:
Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.
I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetable ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.
Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use contain to improve our health and wellbeing.
The environment is also something I am passionate about and there will be more on this on my blog this year
Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!
Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS
Connect to Carol
Thank you once again for reading this post I hope you all have a great week xx