The Anti-Inflammatory Diet

Inflammation means “to set on fire” in Latin. When a disease name ends in itis, it is an indicator of inflammation (i.e. arthritis, dermatitis, gastritis, tonsillitis and hepatitis). Inflammation leads to high blood pressure; Alzheimer’s disease; cancer; diabetes; gastrointestinal problems such as constipation, indigestion and heartburn; weight gain; heart attack; and stroke. Additionally, acne and rosacea are inflammatory diseases, which is why skin becomes red and plagued by pustules.

Most people don’t think of inflammation as a catalyst for making food choices, but perhaps it should be. “You are what you eat (and drink)” is more than just an old cliché; it’s a guide for sensible, healthy living. For people afflicted with inflammatory ailments, dietary choices can go a long way to help reduce suffering and reduce the effects of inflammation. Based on the nutrients you consume, inflammatory and anti-inflammatory chemicals called prostaglandins are created in your body and affect its inflammatory response. Consuming foods rich in omega-3 fatty acids and antioxidants helps your body to produce more anti-inflammatory prostaglandins. The key ingredients of an anti-inflammatory diet include:

Fruits and Vegetables
Eat at least nine one-half cup servings of fruits and vegetables each day. Eat organic, fresh, raw and green (the darker, the better) foods as much as you can, including onions, garlic, fruits, raw cilantro and parsley, fresh herbs, seaweed and organic whole leaf aloe juice. The antioxidants found in green leafy vegetables and colored fruits help prevent free radical oxidation that contributes to inflammation. It’s best to eat these foods raw, as cooking destroys some of their beneficial enzymes and antioxidants.

Healthy Proteins
Cell, muscle and tissue health depend on protein, and the best sources of proteins for an anti-inflammatory diet are omega-3 rich coldwater fish, free-range poultry and plant-based proteins such as beans, nuts and grains. Grilling, poaching and stewing methods are healthier ways to cook meat than frying and barbecuing, and replacing meat or fish with peanut butter or hummus once in a while creates a healthy change of pace.

Fabulous Fats
The fats found in olive oil, pumpkin and flax seeds, walnuts, almonds and macadamia nuts are sources of essential fatty acids that have anti-inflammatory properties. Avoid saturated and trans fats, as well as cottonseed, corn, peanut and soy oils, which contain omega-6 fatty acids that can compromise the beneficial effects of the omega-3 fatty acids.

Tips to Curb Your Cravings

Temptation is all around us during the winter months when you’re stuck indoors with nothing to do but reach for junk food and hope for warmer weather. Reality begins to set in when spring arrives and you’re forced to shed your sweatpants and put on your swimsuit. Here are a few simple tips from Pür Minerals to help you cut out the cravings and hit the beach running.

What Causes Cravings?
First, take comfort in knowing that most cravings don’t just come out of the blue; often, they’re signs that your body may need more energy. While your initial response may be to reach for that bag of potato chips, you can train your body to grab a healthy snack instead. When you snack on healthy foods like fruits and nuts, you’ll get the same amount of energy—minus the fat.

Spice Up Your Snacks
Let’s face it, celery sticks and apple slices may not compare to cookies and chips, but with a few slight alterations, you can turn this rabbit food into yummy treats. Spice up your snacks by adding a peanut butter to celery sticks or sprinkling cinnamon and Splenda® on your apple slices. Fiber-rich fruits, green, leafy vegetables and whole grains will not only leave your body feeling satisfied, but contain far less calories and fat as well.

Ration it Out
Now you know to reach for the healthy stuff, but another key to staying on track is portion control. To help curb your cravings, stick to pre-proportioned snacks. For example, if you bring an apple, a yogurt and a pack of oatmeal to the office, you will be able to keep track of how much you’ve eaten during the course of the day (and also prevent any unnecessary trips to the vending machine.) Another hot tip is to choose snack foods that require a little bit of work, like shelled peanuts or edamame.

Healthy Holiday Diet Tips

As the old saying goes, “Eat, drink and be merry!” Indeed, the holidays are a time to celebrate with friends and family, but all this socializing and merriment can bring with it added temptation and a few extra inches in the waistline. With turkey day rapidly approaching, here are a few small steps you can take in order to avoid packing on the pounds during the most joyous of seasons.

Don’t Skip Meals
This may seem like a good idea before your big Thanksgiving dinner, but this plan almost always backfires. Depriving yourself of food all day to save calories will only lead to overeating during the main event. Instead, get your metabolism going with a nutritious breakfast and follow with a light lunch. A small snack before dinner will also help curb your appetite and ensure that you don’t devour everything in sight in a fit of ravenous hunger.

Trim Back on the Trimmings
Cutting back on gravy, sauces, butter and other trimmings is a great way to shave calories. Your meal certainly won’t suffer without these small additions and you won’t have to loosen your belt when you’re done. The same goes for appetizers. They may seem harmless, but those deviled eggs, cheese and crackers and spinach dip are loaded with high-calorie cream, butter and mayonnaise. If you’re looking to whet your appetite, opt instead for carrot sticks, salsa or a handful of nuts.

Beware of Nog
Alcoholic drinks and holiday favorites like eggnog are typically loaded with calories. Try buying light or diet versions of your favorite juices, mixers and drinks. Another great way to keep yourself hydrated and reduce your caloric intake is to alternate your alcoholic beverages and delicious holiday brews with water.

Be the Life of the Party
Remember, holiday gatherings are all about spending time with your loved ones. So instead of hanging around the buffet table all night and watching those mashed potatoes like a hawk, get out there and socialize. Looking at old photo albums, playing a game of charades or going for a sleigh ride will help take the focus off of the food and put it back on your friends and family.

Get ready for the holidays with the Pür Brilliance 2008 Holiday Collection from Pür Minerals!

Halloween Smart Snacking

No matter how well you think you’ve gauged your trick-or-treater turnout this year, that candy surplus is almost inevitable. And while you may be able to pass some of the sugary burden onto your coworkers, when it comes to the break room candy bowl, it’s every girl for herself. While there’s nothing wrong with the occasional treat, by limiting the quantity and knowing which sweets to splurge on, you can keep those extra calories at bay and save your strength for the season’s main event—Thanksgiving dinner.

Don’t Go Nuts
If given the choice between pure chocolate and a nutty medley, keep in mind that the added ingredient(s) often come with added calories. A serving of peanut M&M’s packs ten more calories and three more grams of fat than its chocolaty cousin. However, if you’re jonesing for that extra crunch, pick almonds over peanuts. In addition to being slightly healthier, almond options generally contain fewer nuts due to their size and cost.

Go to the Dark Side
When research groups revealed the hidden health benefits of dark chocolate in 2003, sales of the cocoa confections went through the roof. Dark chocolate, it was discovered, is loaded with antioxidants called polyphenols, which are known to help lower blood pressure. However, when milk is added to the formula, it interferes with the antioxidant absorption, robbing the treat of any potential benefits. So, when pilfering your coworker’s candy bowl, opt for the darker fare and leave the milk chocolate for the less well informed.

Savor the Flavor
How many licks does it take to get to the center of a Tootsie Pop? Enough to satisfy the average sweet tooth and keep extra calories in check. At just 60 calories a pop, these savory suckers draw on their staying power to keep taste buds satisfied and compulsive “boredom” snacking to a minimum.

For a side-by-side comparison on how your favorite sweets stack up in sugar, calorie and fat content, check out http://www.acaloriecounter.com/candy-chocolate.php.