There are so many types of diets to follow that it gets totally overwhelming. Our mindset is to make healthy choices and to always enjoy what we eat. That’s so much more important to us than sticking to a prescribed list of foods. Of all the info we’ve seen about eating to lose weight the one thing that sticks out is to load up on anti-inflammatory foods. Here are four ingredients that should always be on your shopping list.
You know that old saying, “you are what you eat”? It’s totally true, especially for salmon. “Wild salmon dine on a crustacean called krill, which are loaded with an anti-inflammatory antioxidant called astaxanthin,” says Colette Heimowitz, a nutritionist with Atkins Nutritionals. You eat what it eats! Wild salmon has more omega-3s than farmed so choose wisely. Salmon also provides you vitamin D. Studies show that low levels of vitamin D have been linked to retaining fat instead of burning fat. Salmon is incredibly versatile and pairs well with so many different flavors. Yes, it’s got a strong taste of its own but fresh fish shouldn’t be super smelly. Do your best to buy from a seafood market that has lots of turnover. We love topping salmon with a ginger-lime marinade that has fresh garlic, sesame oil and soy sauce.
We like to start every morning with a cup of mixed berries, “Blackberries, blueberries and raspberries are high in fiber and will make you feel full and satisfied,” says Stacy Goldberg, a nutritionist at savorfull. Berries are bursting with natural sweetness and you can eat way more of them without worrying about the scale. For example, one cup of slices strawberries is only 50 calories. A half-cup of raspberries gives you 4 grams of fiber, blackberries 3.8 and blueberries or strawberries 1.7 grams. All berries are high in polyphenols, micronutrients that combat cellular stress by slowing down and blocking the inflammatory response in the body.
“The egg is a nearly perfect food and it's a powerhouse in terms of nutrition, clocking in at 7 grams of protein plus a anti-inflammatory omega-3s,” says culinary nutrition expert, Andrea Wien. There was a time medical experts warned us about the negative effects of eating too many eggs, but the story has changed. “We now know that dietary cholesterol isn't harmful to our health and that cholesterol is actually necessary to keep our cells functioning optimally,” says Wien. So if you want to eat eggs every day, go for it! Serve them up any which way from hard-boiled to poached. Add in ¼ cup of black beans to boost the anti-inflammatory protein content or serve with a few slices of avocado for healthy fats and fiber.
Hmm... hemp seeds don’t pop to mind when you think about anti-inflammatory but don’t let these tiny guys fool you. Just 2 tablespoons have 11g of protein! Hemp seeds are super easy to introduce into your eating routine. Put them in smoothies or anti-inflammatory oatmeal (9g of protein in only 1 cup!). Tired of oatmeal? Try subbing in quinoa. Add almond milk and hemp seeds to boost the protein content, as well as your favorite berries. We say, why not throw a soft-boiled egg on top? Sprinkle hemp seeds on whole grain waffles or pair them with yogurt for a protein parfait.