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10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP www.PerfectMealPlans.com [ 2 ]

Chronic inflammation is a condition of the body that lends itself to a variety of illnesses such as insulin resistance, respiratory disease, arthritis, nephritis, and the development of certain cancers. The link between chronic inflammation and disease was first discovered when an association between an inflammatory state increased the risk of cancer for that organ- for example, inflammatory bowel disease increases the risk for colon cancer(1). Additionally, it is known that inflammation can lead to the development of both type II diabetes and cardiovascular disease. One of the biggest culprits for low-grade chronic inflammation is obesity, since excess adipose tissue (fat cells) produces certain inflammatory signaling proteins (2).

While keeping your weight in check is of primary importance, there are a number of foods that can help to fight inflammation in the body. Overly processed foods that are high in sugar and in saturated fats are considered to be pro-inflammatory and should be reduced and avoided. Studies have shown that carbohydrates, in particular those high on the glycemic index (foods like white bread, chips, sugary snacks, etc.) are associated with increased levels of C-reactive protein- a marker for inflammation in the body (3). In place of processed foods, it is important to consume plenty of fresh produce and a variety of anti-inflammatory foods like the ones listed below.

10 Foods Proven To Fight Inflammation

1. Nuts- especially Almonds and Walnuts All nuts are a great source of nutrition as they are rich in vitamin E, calcium and fiber. However, walnuts are considered to be a nutritional powerhouse since they contain the highest amount of alpha linoleic acid- a specific omega-3 fatty acid known to reduce whole body inflammation.

2. Fatty fish like Salmon, Tuna, and Mackerel Wild caught fatty fish is one of the best sources for omega-3 fatty acids. The health benefits of omega-3’s go beyond fighting inflammation, they are essential to the body for proper heart, brain, and immune function. Don’t care for fish? Try a fish oil supplement. An interventional study reported that fish oil supplementation decreased the blood levels of CRP and IL-6, two markers of inflammation in women (4).

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10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP www.PerfectMealPlans.com

3. CarrotsCarrots are a rich source of beta-carotene (hence the name), a powerful antioxidant known to aid in vision and protection against certain cancers. In addition, consuming carrots can help to reduce inflammation in the body. A Women's Health Study conducted in 2008 reported that higher plasma concentrations of beta-carotene were associated with low levels of plasma CRP (5).

4. AvocadosYou’ve probably heard them being called “superfoods” due to their rich vitamin, mineral and healthy fat content. Because avocados are a good source of magnesium, they are also considered to be an anti-inflammatory food. Magnesium intake is inversely associated with CRP, IL-6, and TNF-α-R2 levels in a dose-dependent manner (6), meaning the more you eat, the lower the amount of markers for inflammation in the body.

6. GarlicGarlic contains a good amount of oligofructose, a type of prebiotic that helps to support the good bacteria in the gut. Research studies have shown that taking supplement oligofructose decreased markers of inflammation in the elderly (8).

5. BeetsBeets contain compounds called betalains. There are two types of betalains – one that gives a red color, and one that gives a golden color (that’s the one present in yellow beets). Like other natural color-contributors, betalains have powerful antioxidant properties and other health benefits. A 2001 research study revealed betalains have special anti-inflammatory and detoxifying properties. The anti-inflammatory power of betalains is so strong, these compounds are being evaluated for anti-cancer properties, specifically in slowing tumor growth and possibly shrinking tumor size in certain types of cancer.

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10 Foods proven to fight inflammation Copyright 2014 Primal Health, LP www.PerfectMealPlans.com [ 4]

7. Spinach & Dark VeggiesStudies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies like spinach.

8. EggsEgg yolks are one of the few dietary sources of Vitamin D. Several observational studies suggest vitamin D deficiency may promote inflammation. Also, Vitamin D deficiencies are more common amongst patients with inflammatory diseases, so adequate intake of Vitamin D is essential to fight inflammation.

9. TomatoesRed tomatoes are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce is a great source as well. A study done in 2010 found that tomato juice consumption was also beneficial (9).

10. Green TeaEpigallocatechin, a special type of flavonoids found in green tea, is one of the best-known compounds that have been found to suppress growth of cancer cells by multiple mechanisms including suppressing inflammation (10). Now you may be wondering how to easily incorporate these foods in your diet and get as much of their anti-inflammatory benefits as possible.

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Eating these foods by themselves can become monotonous and you would eventually give up on them, so we have created a special set of perfect, mouthwatering meals incorporating these powerfull foods so that you can enjoy all their benefits. All of these recipes were created with our unique macronutrient ratio of 65% healthy fats, 25% lean protein, and 15% good carbs to ensure that you stay in the optimal fat burning zone so that you can achieve your weight loss goals, prevent chronic disease, and fight inflammation.

Recipes

Week 29

Week 29

A29

8.3 8.3

32.8 32.8

28.7 28.7

440.2 440.2

67% 26% 7%

Ingredients

• 1 tablespoon olive oil

• 1/2 teaspoon fresh chopped rosemary

• 1/2 cup chopped carrots

• 1 4-ounce tuna steak

• 1 tablespoon sesame seeds

• 1 tablespoon sesame oil

Directions

Preheat oven to 400 degrees F. Toss the carrots with the

rosemary and olive oil and lay on a baking sheet. Roast for

25-30 minutes until browned and caramelized. When carrots

are almost done, roll the tuna in the sesame seeds. Heat the

sesame oil in a skillet and add the tuna. Sear on both sides until

done to your liking. Serve with the carrots.

Sesame Crusted Tuna with Roasted Rosemary Carrots

Sesame Crusted Tuna with Roasted Rosemary Carrots

1 10 minutes 30 minutes


8.1 8.1

42.1 42.1

36.9 36.9

548.5 548.5

68% 26% 6%

Ingredients

• 3 tbsp Olive oil

• 2 tsp Lemon juice

• 2 tsp Old Bay seasoning

• 1/3 pound Ahi tuna, cut into cubes

• 1/4 cup Button mushrooms, whole

• 1/4 cup Red bell peppers, cubed

• 1/2 small Onion, cut into wedges

• 1/4 cup Zucchini slices

DirectionsCombine all of the ingredients in a plastic bag. Let marinate for

30 minutes in the fridge. When ready to cook, preheat a gas or

charcoal grill to medium high heat. Thread the fish and vegeta-

bles on metal or soaked bamboo skewers. Grill until fish is done

and veggies are charred. Serve.

Grilled Tuna and Vegetable Kebabs week 6– day 4 – DINNER


8.8 8.8

27.3 27.3

23.7 23.7

367 367

65% 25% 10%

Fruit and Nut OmeletFruit and Nut Omelet

Week 1Week 29C29

Ingredients

• 1/2 tablespoon butter

• 3 eggs, beaten

• 1/4 cup sliced strawberries

• 1/4 cup sliced peaches

• 1 tablespoon chopped walnuts

• 2 basil leaves, chopped

• Salt and pepper

Directions

Heat the butter in a small skillet over medium low heat. Add the

eggs and cook for a minute until the edges are set. Lift the edges

carefully and let the liquid flow underneath the edges. When

almost cooked, top with the fruit and walnuts. Season with salt

and pepper. Fold in half and continue cooking until eggs are

done. Top with the basil before serving.

9.2 9.2

31.5 31.5

31.1 31.1

443.2 443.2

64% 28% 8%

Ingredients

• 1 tbsp Olive oil

• 1/2 cup diced Onion

• 2 slices Ham, chopped

• 3 Eggs

• Salt and pepper

Directions

Preheat the oven to 375°F. Heat a small skillet over medium

heat. Add the olive oil,followed by the onions and ham. Season

with salt and pepper. Cook until onions are soft and ham is

slightly crisp. Transfer to a small ramekin or casserole dish.

Crack the eggs into the dish and bake until whites are set and

yolks are firm, about 10-15 minutes.

Baked Eggs with Crispy HamBaked Eggs with Crispy Hamweek 6– day 6 – BREAKFAST


1 10 minutes 25 minutes1

14.6 14.6

39.1 39.1

26.7 26.7

503.8 503.8

68% 21% 11%

Ingredients• 1/4 cup peeled and diced beets

• 2 tablespoons olive oil

• 1 cup finely chopped beet greens

• 1 cup baby spinach

• 1/2 cup cooked and chopped chicken breast

• 1/4 cup cup orange segments

• 7 walnut halves

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Lay the beets on a parchment

lined baking sheet and drizzle with half the olive oil. Season

with salt and pepper, and roast until tender, about 20 minutes.

Combine the beet greens and spinach in a bowl. Top with the

chicken, orange segments, walnuts, and cooked beets. Drizzle

with remaining olive oil before serving.

Roasted Beet and Chopped Chicken Salad

Roasted Beet and Chopped Chicken Salad


5.5 5.5

26.9 26.9

22.4 22.4

347.1 347.1

68% 25% 7%

Ingredients

• 3 eggs

• 1 tablespoon cream

• 1/4 teaspoon cayenne pepper

• 1/4 cup cubed avocado

• 1 tablespoon chopped parsley

• Salt and pepper

Directions

Preheat oven to 350 degrees F. Crack the eggs into a small

casserole dish and add the cream, being careful not to break the

yolks. Season with salt and pepper and cayenne pepper. Bake

for 10-15 minutes, until whites are set and yolks are firm. Top

with the avocado and sprinkle with the parsley before serving.

Baked Eggs with AvocadoBaked Eggs with Avocado

Continue next page


62% 27% 11%

Garlic and Rosemary Steak with Mashed Cauliflower

Garlic and Rosemary Steak with Mashed Cauliflower

Ingredients

• 1 4-ounce strip steak

• 1/2 teaspoon dried rosemary

• 1/2 teaspoon garlic powder

• 1 tablespoon olive oil

• 2 cups chopped cauliflower

Directions

Season the steak with the rosemary and garlic powder, as well

as salt and pepper. Heat a skillet over medium high heat and add

the olive oil. Sear the steak until browned on both sides, and

cooked to your liking. Remove from pan and let rest. Put the

cauliflower and butter in a microwave safe bowl, season with

salt and pepper, and cook until tender, 4-5 minutes. Mash with

the sour cream and serve alongside the steak.

• 1 tablespoon butter

• 1 tablespoon sour cream

• Salt and pepper

12.3 12.3

31.6 31.6

30.6 30.6

440.2 440.2

14.1 14.1

34.1 34.1

37.9 37.9

509.9 509.9

60% 29% 11%

Ingredients• 1/4 pound ground beef• 1/4 cup chopped onion• 1 teaspoon chili powder• 1 teaspoon ground cumin• 1/2 medium tomato, left whole, inside removed• 1/4 cup shredded lettuce• 1/4 cup cubed avocado• 3 slices bacon, cooked and crumbled• 1 tablespoon lime juice• Salt and pepper

DirectionsHeat a skillet over medium heat. Add the ground beef and cook

until no longer pink. Add the onions and spices, and season with

salt and pepper. Drain. Stuff the beef mixture into the tomato

and top with the lettuce, avocado, and bacon. Drizzle with the

lime juice before serving.

Taco StuffedTomatoesTaco StuffedTomatoes


Zesty Spinach Salad with Roasted Chicken

Zesty Spinach Salad with Roasted Chicken


Ingredients• 1 chicken breast, chopped

• 6 cups baby spinach

• 2 hard boiled eggs, sliced

• 2 tablespoons olive oil

• 4 tablespoons chopped green onions

Directions

Chop roasted/grilled chicken into bite size chunks. Wash spinach

well, drain, and chop. Squeeze out excess water. Chop green

onions and hard boiled eggs. For the vinaigrette, combine olive oil,

vinegar, minced garlic and oregano in a small bowl and mix to

incorporate. Pour the dressing into a glass jar with a tight sealing

lid, and refrigerate for ~ 1 hour to allow flavors to blend. To serve,

top salad with roasted chicken, green onions and hard boiled eggs.

Drizzle with vinaigrette.

• 6 tablespoons cider vinegar

• 1 teaspoon ground oregano

• 1 clove garlic, minced

• Salt and pepper

12.6 6.3

41.5 20.8

45.2 22.6

613.2 306.6

62% 30% 8%

Ingredients

• 1 Green bell pepper

• 1 teaspoon Olive oil

• 2 Eggs

• 3 slices bacon, cooked and crumbled

• Salt and pepper

Directions

Preheat oven to 400 degrees F. Slice the pepper in half and

scoop out the seeds and membranes. Brush the inside with the

olive oil and season with salt and pepper. Lay on a baking sheet.

Crack one egg in each half and bake for 20-25 minutes until

eggs are set. Sprinkle with crumbled bacon before serving.


6.8 6.8

25.5 25.5

24.3 24.3

351.9 351.9

EGGS BAKED IN BELLPEPPERSEGGS BAKED IN BELLPEPPERS

65% 27% 8%

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REFERENCES

1. Rhodes JM. Unifying hypothesis for inflammatory bowel disease and associated colon cancer: sticking the piecestogether with sugar. Lancet 1996;347:40-4

2. Lee H, Lee IS, Choue R. Obesity, inflammation and diet. Pediatric Gastroenterol Hepatol Nutr 2013;16:143-52.

3. Levitan EB, Cook NR, Stampfer MJ, Ridker PM, Rexrode KM, Buring JE, Manson JE, Liu S. Metabolism. 2008 Mar;57(3):437-43.

4. Ciubotaru I, Lee Y., Wander R Dietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol toHDL-cholesterol ratio in postmenopausal women on HRT. J Nutr Biochem. 2003;14(9):513-21.

5. Wang L., Gaziano J., Norkus E., Buring J., Sesso H. Associations of plasma carotenoids with risk factors andbiomarkers related to cardiovascular disease in middle-aged and older women. Am J Clin Nutr. 2008;88(3):747-54.

6. Chacko S., Song Y., Nathan L., Tinker L., de Boer I., Tylavsky F., Wallace R, Liu S. Relations of dietary magnesiumintake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women. Diabetes Care. 2010; 33(2):304-10.

7. Chun O., Chung S., Claycombe KJ, Song W. Serum C-reactive protein concentrations are inversely associated withdietary flavonoid intake in U.S. adults. J Nutr. 2008; 138(4):753-60.

8. Guigoz Y, Rochat F, Perruisseau-Carrier G, Rochat I, Schiffrin EJ. Effects of oligosaccharide on the faecal flora andnon-specific immune system in elderly people. Nutr Res. 2002;22:13–25.

9. Ghavipour M , Saedisomeolia A, Djalali M, Sotoudeh G, Eshraghyan MR, Moghadam AM, Wood LG. Tomato juiceconsumption reduces systemic inflammation in overweight and obese females. Br J Nutr. 2013 Jun;109(11):2031-5.

10. Riegsecker S, Wiczynski D, Kaplan MJ, Ahmed S.Potential benefits of green tea polyphenol EGCG in theprevention and treatment of vascular inflammation in rheumatoid arthritis. Life Sci. 2013;93(8):307-12.


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o pP Rperfectmealplans.s3.amazonaws.com/PMP10FoodsProvenToFightIn… · Combine the beet greens and spinach in a bowl. Top with the chicken, orange segments, walnuts, and cooked beets