Anti-Inflammatory Diet

Harvard Medical school graduate physician Dr. Andrew Weil founded the Anti-Inflammatory Diet plan. His philosophy of wellness is to integrate overall wellness with good diet, exercise and stress reduction. This diet plan is not a quick weight loss plans but focuses on realistic goals of losing one to two pounds a week. This approach receives a medical community stamp of approval as a safe, sane and reasonable diet plan.

The Anti-Inflammatory Diet basic diet plan centers on the following:

50%-60% of calories derived from complex carbohydrates, which reduce glucose into the bloodstream more slowly.  These include apples, beans, chickpeas, legumes, oatmeal, whole grains, basmati rice, brown rice, bulgur wheat, winter squash, sweet potatoes, wild rice, fruits, vegetables, groats, barley, quinoa, and pasta cooked al dente (in moderation).

30% or less calories from healthy fasts such monounsaturated oils and Omega-3 fatty acids. These include salmon, sardines, mackerel, herring, black cod, flax seed, walnuts, cashews, almonds, nut butters, organic canola oil, high-oleic sunflower oil, high-oleic safflower oil, hazelnut oil, sesame oil, extra-virgin olive oil, hemp seeds, avocados, tofu, tempeh, edamame, soy nuts, and soymilk.

10%-20% calories derived from proteins. These foods include organic chicken (remove the skin), Swiss cheese, Jarlsberg chees, natual Parmesan cheese, yogurt, omega-3 enriched eggs, grass-fed lean meats and organic chicken eggs.

The Anti-Inflammatory Diet plan servings include the following:

• 4-5 servings of organic (raw or cooked) vegetables per day
• 3-4 servings of organic fresh fruit or frozen fruit per day
• 3-5 servings of whole or cracked grains per day
• 1-2 servings of beans and legume per day
• 5-7 servings of fats – oils, seeds, avocados per day
• 1-2 servings of whole soy per day
• 2-4 cups of tea per day
• 2-3 servings of pasta al dente per week
• 2-6 servings of seafood per week
• 1-2 servings of protein per week
• 1-2 glasses of Red Wine (optional) per day
• Unlimited cook Asian mushrooms
• Unlimited herbs and spices
• Supplements daily
• Healthy sweets sparingly

To take a closer look at the diet plan healthy with anti-oxidant properties are dark chocolate, organic red wine, extra-virgin olive oil, soy products, vegetables in a wide range of color (spinach, collard greens, kale, Swiss chard, broccoli, cabbage, Brussels sprouts, kale, bok choy, cauliflower, carrots, beets, onions, peas, squashes, sea vegetables), and fruits (Raspberries, blueberries, strawberries) and teas (white, green).

Foods in this diet plan that are anti-inflammatory agents include teas, and herbs (turmeric, ginger).

Asian mushrooms in this diet plan must be cooked include Shiitake, enokidake, maitake, oyster mushrooms and wild mushrooms which all enhance the immune system. Pure water is recommended in this diet plan or drink very diluted fruit juice, teas, and sparkling water with lemon. Keep the body hydrated throughout the day.

Supplements suggested for this diet plan include multivitamin, vitamin C, vitamin E, mixed carotenoids, selenium, co-enzyme Q10, fish oil and 2,000 IU of vitamin D3.

In conclusion the goal for the Anti-Inflammatory Diet plan is to aim for a variety of foods, includes as much organic fresh foods as possible and minimize the consumption of unrefined foods, sugars, processed foods and fast food.