Dr. Becky Gillaspy
Anti Inflammatory Diet – Sample Menu & Recipes [Low Carb and Keto]
Inflammation is part of your body’s natural immune response. However, there is a difference between the short-term inflammatory response that happens when your body is healing a cut or infection and long-term chronic inflammation resulting from a poor diet. Chronic inflammation is the root cause of many diseases and starts to show itself in a variety of ways.
If you are bothered by aches, pains, fatigue, depression, anxiety, and unexplained weight gain, an anti-inflammatory diet is worth your while. This video shows you which foods to eat and how to put them together for a full day of eating while remaining low carb or keto.
Get the Full Recipes Here: http://www.drbeckyfitness.com/anti-inflammatory-menu
Get Dr. Becky's Mediterranean Keto Recipes & Meal Plans: https://drbeckyfitness.com/mediterranean-keto
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh
What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw
Best Cooking Oils for Low-Carb or Keto Lifestyle: https://youtu.be/vv7URcV8kNI
5 Non-Egg, Low Carb Breakfasts: https://youtu.be/PZt46FDygdA
Losing Weight – Start Your Goal, Achieve It, & Deal With the In-Between: https://youtu.be/2-Zbgb7sGVk
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
Inflammation is part of your body's natural
immune response. However, there is a difference between the
short-term inflammatory response that happens when your body is healing a cut or infection
and long-term chronic inflammation resulting from a poor diet. Chronic inflammation is the root cause of
many diseases and starts to show itself in a variety of ways. If you are bothered by aches, pains, fatigue,
depression, anxiety, and unexplained weight gain, an anti-inflammatory diet is worth your
while. This video shows you which foods to eat and
how to put them together for a full day of eating. [Intro Music] If we peel away all of the layers to get to
the root cause of diet-related inflammation, we see that much of the problem lies with
processed, packaged, or fast foods and sweetened drinks, like soda. These items are easy and convenient, but you
cannot outrun the health consequences of a diet focused on them. No one's diet is perfect, but by switching
your food choices to those that limit inflammation, you give your body what it needs, and in return,
you get the health and weight control you want. Foods that contain antioxidants, vitamins
and minerals, unrefined carbohydrates, monounsaturated fats, and omega-3 fatty acids are at the top
of the list when it comes to anti-inflammatory foods. These foods include things like Vegetables,
Berries, Avocados, Raw Nuts & Seeds, Extra Virgin Oils, Wild-caught Fish, Spices, Tea,
and Dark Chocolate. From this list, we can create a sample menu
for a full day of eating. In the morning, you can break your overnight
fast with a Pepper and Mushroom Omelet A Salad topped with Salmon, Walnuts, and Vegetables
makes a good anti-inflammatory lunch. If a snack is desired, a Blueberry & Avocado
Smoothie provides a rich dose of antioxidants. You can round out your day with a dinner of
Baked Chicken with Homemade Mexican Cauliflower Rice. And, a couple of squares of Dark Chocolate
and a cup of Green Tea allow you to enjoy dessert without promoting inflammation. Let's go over how to make this menu doable
and how you are benefitting from each of these foods. You can start your day with a two-egg omelet
filled with a quarter cup each of chopped green pepper and mushrooms; cooked in a tablespoon
of avocado oil. Peppers and mushrooms contain antioxidants. Antioxidants are compounds that protect your
cells from being damaged by unstable molecules called free radicals. Cooking your omelet in a heat-resistant oil,
like avocado oil, adds to the anti-inflammatory effect that you are after. When cooking, you want to avoid unstable,
polyunsaturated oils, like vegetable oil or soybean oil, because they degrade when exposed
to heat. Choosing extra virgin oil is also a step in
the right direction. Extra virgin means that the oil is from the
first extraction, which contains more antioxidants and helpful compounds than regular oil. Eggs, by themselves, are not classified as
anti-inflammatory foods but can be included in the day's menu for most people. If eggs are not something you tolerate, you
can swap the omelet for the smoothie or skip breakfast to practice intermittent fasting. I will discuss the smoothie after we look
at lunch. Also, I put all of these recipes together
for you in a blog post. So, if you want to create this menu in your
home, you can download the recipes at DrBeckyFitness.com/anti-inflammatory-menu For lunch, you can enjoy a large salad topped
with five ounces of wild-caught salmon, a couple of tablespoons of walnuts, tomatoes,
and assorted non-starchy vegetables. For salad dressing, a simple olive oil and
vinegar dressing can be mixed up at home. The typical ratio for oil to vinegar is 3
to 1. For instance, you can mix three teaspoons
of oil with one teaspoon of vinegar for a quick salad dressing. For a bit of flavor, I like to stir in a small
amount of Dijon mustard. Salmon is a fatty fish that provides a good
source of inflammation preventing omega-3 fatty acids. If you are not much for cooking or looking
for a quick lunch, you can use packaged wild-caught salmon. Walnuts not only enhance the flavor and crunch
of the salad, but they also provide healthy fats that help your body absorb the fat-soluble
vitamins in the vegetables. Tomatoes are high in lycopene, which is an
antioxidant that gets a lot of praise for its anti-inflammatory properties. For vegetables, you can choose any non-starchy
vegetables that you enjoy. Chopped broccoli and dark leafy greens are
good choices. Broccoli is a type of cruciferous vegetable. Vegetables from this family have been shown
to play a role in cancer prevention. Dark leafy greens, such as kale or spinach,
are rich in antioxidants, vitamins, and minerals but low in calories. So, you can fill a large salad bowl with 2
to 4 cups of leafy greens to get a lot of satisfying volume that will take a long time
to digest, keeping hunger away. If hunger returns, you can fuel your body
with an anti-inflammatory smoothie. A smoothie is a fun food that you can pack
with beneficial ingredients. For instance, you can whip up an anti-inflammatory
smoothie by placing half of an avocado and a half cup of frozen blueberries into a blender
along with a cup of almond milk, a handful of spinach, and a tablespoon of almond butter. Almond milk is a non-dairy milk. Dairy is not an issue for everyone, but some
people do not tolerate it, so we are omitting dairy from this anti-inflammatory sample menu. Almond butter can be included, but avoid almond
butter with added sugar or soybean oil. The two anti-inflammatory stars of this smoothie
are avocado and berries. Avocados are a great source of healthy fats
and minerals that your body needs, like potassium and magnesium. Berries are a rich source of inflammation-fighting
antioxidants. They are also lower in carbohydrates than
many fruits, making berries a good way to add a touch of sweetness to a low carb diet. Our sample menu dinner included 6 ounces of
chicken with a one cup serving of seasoned cauliflower rice. Like eggs, chicken is not classified as an
anti-inflammatory food but can work for your full day of eating. When choosing an entr e for an anti-inflammatory
diet, higher quality meats are the best choice. If it is feasible for you, look for grass-fed
meats with no hormones or antibiotics and avoid convenience meats, like lunch meats,
hot dogs, and similar processed items. Dinner does not need to be complicated. Chicken can be seasoned with salt and pepper
and baked in the oven. If you do not have time to cook, you can pick
up a pre-cooked rotisserie chicken at your local grocery store. For a side dish, you can prepare Mexican cauliflower
rice on the stove. Cauliflower is a cruciferous vegetable, like
broccoli that we discussed earlier. For convenience, you can pick up a one-pound
bag of frozen cauliflower rice at your local grocery store and cook it with a couple of
tablespoons of avocado oil to get it tender. Cauliflower rice can be spiced up in many
ways. For this side dish, I used a homemade taco
seasoning mix with added turmeric. Most spices contain compounds that benefit
your health. Turmeric gets extra attention because it is
a source of an inflammation-fighting antioxidant called curcumin. You can download this Mexican cauliflower
rice recipe and all of the recipes I have discussed for free on my website DrBeckyFitness.com/anti-inflammatory-menu. A couple of squares of Dark Chocolate and
a cup of tea can be enjoyed to wind down after dinner. Dark chocolate contains antioxidants. However, the chocolate must contain at least
70% cacao and limit added sugar to reap the health benefits. If your dark chocolate bar has sugar listed
as one of the top three ingredients, it does not give you the inflammatory protection you
are after. Tea is a non-caloric drink that gets a lot
of praise as a healthy beverage. Green tea is the most extensively studied
tea for its beneficial effects on inflammatory diseases. Its praise is partly due to the antioxidant
and anti-inflammatory properties of compounds in green tea, like EGCG. If you watch my channel, you have heard me
refer to tea as a stopper. A stopper is a food, drink, or activity that
allows you to separate from the act of eating. Hot tea takes a long time to sip, allowing
your body time to tell your brain that you are full. Therefore, having a cup of tea after dinner
is not only a way to control inflammation but also a way to prevent overeating. This full day of eating provides just over
1,500 calories and only 56 grams of carbohydrates, which works perfectly for low carb dieters. It is a sample menu, to show you how to combine
anti-inflammatory foods. The calories can be adapted to suit your needs
by changing the portion sizes. All of the recipes are available on my blog. You can visit DrBeckyFitness.com/anti-inflammatory-menu. I hope this helps you jumpstart healthy eating. For more videos like this, be sure to subscribe
to my channel before you go. Have a great day.
#Anti #Inflammatory #Diet #Sample #Menu #Recipes #Carb #Keto
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Get the Full Recipes Here: http://www.drbeckyfitness.com/anti-inflammatory-menu
Keith is happy and healthy! https://www.youtube.com/channel/UCdoYSgaAQpe4UW778jUAi0A/community
Looks great on paper. However, I find that I sleep MUCH better with carbs as part of my evening meal. Have experimented with low carb and carnivore. Both resulted in poor sleep. Thoughrts? Thanks!
Peppers are a nightshade plant and can increase pain for people with autoimmune disorders…
The two anti inflammatory diet books I've read, studied, and used says eggs are definitely an absolute no no. I know you said eggs are "optional" but I think everyone touting this diet out there needs to be on the same page. Also many of the vegetables and fruits, especially berries and the dark chocolate "dessert" are high in oxalates, which can cause all kinds of inflammatory issues and kidney stones. Also almonds, walnuts, and cashews are probably not a good idea for around 5% of the population due to tree nut allergies.
Extra virgin does not mean it’s the first to be extracted. It’s 2024. Oils are extracted by machine in one step. It means no heat processes were use in the extraction of the oil which doesn’t mean much given the temperatures of the machinery and the climate of the places Olive oils are processed .
Please don’t spread misinformation
Absolutely outstanding information and presentation!!! Click: new sub.
Great video with helpful information. I appreciate that you speak clearly and slow enough so that I can take notes. Do you have a book recommendation regarding; the benefits of an anti inflammatory diet, anti inflammatory foods and recipes? I prefer to shop on Amazon. Thank you.
Tomatoes are a nightshade like peppers, potatoes and eggplant.Get them out of there!
1500 kcal is to low
Thank you for the recipes love all your information!! Do you have book and on anti- inflammatory diet?
Finally, someone who knows their facts, yes! Totally agree to all, thank you! Delicious too 😋 ❤
I am completely overwhlemed by what to eat and what not to eat to stop my chronic pain and fatigue etc..which I have had for 20 years. People say cut out dairy. Cut out eggs, Cut out grains,. Cut out sugar. Cut out gluten. Cut out nuts. Cut out fruit. Cut out starchy vegies. Cut our nightshade vegies. It is all very well but then eating like this – virtually nothing but vegies and meat/fish with some oil and coconuts – but it makes my stomach so upset. I need soft foods, so I go back to the cheese and the coconut yoghurt and the pureed apple and the bananas. I just cannot beat this pain with diet changes. Then when you do go and eat something else you have a huge reaction to it. If I fast sometimes its good, then sometimes I absolutely crash. Nothing ever seem sot work no matter what I try.
Hi Becky, are oats good for weight loss?
What an EYE OPENER!! I followed your stop eating 3 hours before bed, then fast until noon, plus your 0, 1, 2…., eating plan and wow! I noticed a difference in a week!! I am over 50, and it has been difficult to slime my waistline – but this worked. Thank you!!!
The biggest challenge is animal proteins cause inflammation to sky rocket.
I thought peppers and tomatos cause inflamation.
What about cheese? It’s low carb.
Just want to say that red is lovely. I have started following you this past month as my sister and I are starting the intermittent fasting as it seems sustainable for us. We are both mid 60's to 70 years of age and looking forward to seeing what this will do for us. I've tried it and didn't see much of a change until I started watching your videos and realizing I wasn't BREAKING my fast correctly… how important… thank you.
your thought on canned salmon?
Anti inflammatory yes but watch out for foods high in oxalates. Almonds, green spinach, some berries and avocados are all rather high in oxalates.
Great menu ideas!
Do you have a winter menu when greens aren't cheap and the body requires warm food?
Thank you.
I don’t use avocado oil for cooking. I use olive oil or ghee. ❤
I've been eating a keto/ carnivor style diet for a couple years now, flip flopping between the two. I've found that when I eat spinach it causes a lot of inflammation in my knees.
That’s way too much eating!
Can you list real foods we can get started with. It's hard to jump right into this 3 meal strict ingredients menu of blueberry avacado smoothie, cauliflower and green tea. If I missed the link, sorry.
Love your channel, thank you for your professional information. I have been implementing the stopper method 🍵( tea) and it's very helpful, it definitely gets you past a craving.
I have HS and I'm really trying to understand whether I have a food trigger for it
Thank you! Very informative and helpful!
Should we skip vegetables with lectins? Do lectins cause inflammation?
Always good advice and ideas, Dr. Becky Gillaspy!
Great video! What’s the difference between the Gluten Free Diet and the Anti-Inflammatory Diet?
I had a genetic test done and have some faulty genes (MTHFR, BDNF, SLC6A4, ANK3, etc) and wondering if doing a diet like this will help with by reseting or improve my mental and overall physical health.
These are my go-to foods to keep my inflammation at bay. Thanks for the video Dr. Becky and take it from me as well, this style of eating works!!!
I appreciate the inclusion of "if you're not much for cooking.". Thank you.
P.S.
I need to gain weight. Any ideas? I currently have diabetes type 2.
Anybody know if cooking margarine is OK to use in place of butter on sandwiches? Cooking margarine is cheaper than butter and is made of animal fat. It is often used in making cakes so it should be OK on sandwiches.
I really appreciate the recipes and specific information you provide about what to be careful of (example dark chocolate percentages)~ awesome video!