ANTI-INFLAMMATORY TIPS FOR THE HOLIDAYS
Christmas is generally a time of celebration around the table with friends and family and more often than not, we find ourselves eating and drinking excessively things that may promote inflammation in our body. Foods such as refined carbohydrates, sugar, alcohol and some meats more than others can promote inflammation, which if it becomes chronic, may promote some diseases including Type 2 Diabetes, Alzheimer’s, Asthma, Hay Fever and Arthritis.
These are some tips for your Christmas dinner to keep inflammation in check:
- Try Wild Salmon for your roast dinner or a Venison roasting joint if you prefer meat. Wild Salmon is rich in omega 3 fatty acids, highly anti-inflammatory, while wild meats like Venison or Hare still have a health-promoting ratio of essential fatty acids.
- Make the Brussel Sprouts and other dark leafy greens the dominant feature of your dish – their carotenoid content has not only an anti-oxidant function but also anti-inflammatory.
- Substitute your white Potatoes for purple or even better sweet/orange Potatoes. White Potatoes have a high glycemic index which is contributory to inflammation. It’s been found that the pigmentation in potatoes correlates with a lower glycemic index of the Potato.
- Top-up the vegetables of your dinner with extra- virgin Olive oil, organic and unrefined if possible. There is extensive research of the ani-inflammatory properties of Olive oil.
- Make your own Cranberry sauce – berries also contain carotenoids. Why not try a homemade sauce for a reduced sugar content version. You can also sweeten the sauce with a few dates or Raisins, instead of regular white sugar.
- Use Walnuts in your stuffing – these also have high levels of the anti-inflammatory Omega 3. If you are intolerant to gluten or if you just want to have a gluten-free stuffing as this may be a major inflammatory agent, substitutes the bread crumbs for cooked Quinoa.
- Gravy – add Arrow Root as a gluten-free thickener and if you don´t mind a gluey consistency in your gravy, milled Flaxseed will be a better option as it is lower in glycemic index and is packed with Omega 3.
- And after your Christmas lunch why not take your family for a walk in nature or your local forest. There is research showing that ´forest bathing´ reduces inflammatory chemicals and also reduces stress.
- Finally, make sure that you sleep 7-8 hours, as it has been found that sleeping 6 hours or less can elevate inflammatory mediators.
Have a healthy and happy festive season!