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Anti-Inflammatory Diet

2/18/2013

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For those of you that missed the event with Body Vibe Fitness at True Food Kitchen on Sunday, this is a little about what was discussed. True Food Kitchen has become one of my favorite restaurants because of how delicious the food is and how great I feel after eating there. The menu is inspired by Dr. Weil's anti-inflammatory diet which I have summed up below and included his version of the anti-inflammatory food guide pyramid. 

This diet is not a diet in the sense that it is geared toward weight loss, but rather a better quality of life. It also does not mean that you need to follow this diet exactly, but incorporating these foods into your life, along with other healthy lifestyle changes such as daily activity and getting enough sleep, may help improve your health.  Researchers are finding that many of our common disease states such as cardiovascular disease, Alzheimer’s disease, and certain cancers may partly be attributed to inflammation. While the diet still needs to be studied further, there is good reason to believe that these foods may help reduce inflammation in your body.  Stress, lack of exercise, genetic predisposition, exposure to toxins, and poor diet choices may all contribute to chronic inflammation. The anti-inflammatory diet is designed to give you a healthy balance of omega-3 and omega-6 fatty acids. Most people consume an excess of omega-6 fatty acids which promote inflammation in the body. So try incorporating a few of these examples into your diet today!

           

A general anti-inflammatory diet follows these main principles:

· Consists of a wide variety and high volume of fruits and vegetables

· Limited saturated and trans fats

· Good sources of omega-3 foods such as fish, walnuts, and flax

· Watch your intake of refined carbohydrates (ex: white bread, crackers)

· Incorporate whole grains such as quinoa and brown rice

· Limit the amount of red meat and full fat dairy (note: fat that comes from grass-fed animals is naturally higher in omega-3 fatty acids than conventionally raised animals)

· Avoid processed foods

· Add spices to foods such as ginger and turmeric


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The Perfect Valentine's Day Dessert

2/12/2013

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Dark Chocolate Covered Strawberries

Valentine’s Day is quickly approaching and it is a time to share love and SWEETS! This recipe will satisfy your chocolate craving and also provide some great nutritional value. Strawberries are loaded with vitamin C, fiber, phytonutrients and antioxidants; and dark chocolate may help lower blood pressure and improve LDL and HDL cholesterol. 


Ingredients

1 cup dark chocolate chips

10 strawberries

1/2 teaspoon butter (makes chocolate shiny and smooth)

Directions

1) Pour 2 cups dark chocolate chips and 1 tsp butter into a microwaveable bowl; microwave approximately 30 seconds

2) Stir chocolate, repeat this step until chocolate is smooth

3) Dip strawberry in chocolate and place on wax paper

4) Refrigerate for 90 minutes, or until solid

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Healthy Super Bowl Dish

2/3/2013

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White Bean Dip


This is a quick, easy recipe for a last minute healthy Super Bowl dish. Serve with whole grain crackers or veggies. 

Ingredients

1(15-ounce) can cannellini beans, rinsed and drained

2 tablespoons extra-virgin olive oil

4 garlic cloves, thinly sliced

1/4 cup loosely packed chopped fresh sage leaves

Salt and pepper, to taste

Preparation

1)  Place cannellini beans in a bowl and mash with fork; set aside

2) Heat a small pan over medium heat; add 2T extra-virgin olive oil and let warm

3) Add garlic and chopped sage; stir constantly for 4 minutes or until garlic is brown and sage is crispy

4) Pour hot oil over beans; stir and add salt and pepper to taste


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