Anti-inflammatory Benefits of Foods

As a runner and triathlete, personal trainer and nutrition coach, I get a lot of questions about food after a work out. What are the best kind? When should I eat it? Will it help with the pain?

These are all very important questions to be asking when you are doing any type of workout. Inflammation in moderation is great as it stimulates healthy immune responses in that body that make your cells stronger and more able to protect themselves. While we want to continue to work hard during our workouts we also have to remember that the 3 most important aspects happen AFTER the workout.

The Three Rs

Rehydration - After any workout we need to rehydrate to help eliminate the waste

Refuel - An after workout snack is very important for the muscle to start repairing themselves and should be consumed within 30 minutes of your workout.

Repair - As mentioned above, as our muscles repair themselves, they get stronger

Incorporating foods on a daily basis that are rich in anti-inflammatory properties can help reduce the oxidative stress on the body.

After workout foods are great but what about foods that you can eat on a daily basis to help.

Here are 4 anti-inflammatory foods that you can add to your daily diet:

1. Pineapple - contains bromelain, a poten anti-inflammatory phytonutrient that helps the body heal.

2. Tumeric - contains curcumin, an anti-inflammatory compound that also has pain -reducing effects. It can be added to baking or a smoothie for preventative measures.

3. Magnesium - this mineral is responsible for muscle and nervous system relaxation. It is an electrolyte you sweat out Dark green veggies, brazil nuts, avocado, brown rice, almonds and pecans are all rich in magnesium.

4. Ginger = contains gingerols, which are potent anti-inflammatory compounds that can help with pain reduction in muscles and joints. You can add ginger to many teas, stir-fry and soups.

Try out these 4 super foods and enjoy your next work out!

www.Evolve4You.com
Lindsay Hack

Starting tomorrow my family (3 and 5 year old daughters, my husband and I) are starting the 100 day challenge of real food. We want to start 2014 off as healthy as possible. We are relatively healthy now but after the Holiday break we have gotten off our routine. We are getting back on with a kick start challenge.

What are the rules?

1. Whole food in its most natural state
2. Lots of fruit and vegetables (local and organic)
3. Dairy products – Milk, cheese, yoghurt and cheese (organic, whole, unsweetened, pastured-raised)
4. Gluten Free
5. Seafood – wild versus farmed
6. Local Meats – grain fed, organic
7. Natural Sweetners – Honey and Pure Maple Syrup
8. Lots of Water

What we cannot HAVE:

1. No refined grains such as white flour or white rice
2. No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
3. Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
4. No deep fried foods
5. No “fast foods”
6. No coffee, black teas, soda or flavoured water (herbal teas are ok)

Why are we doing it?

1. A first-hand, eye opening experience of how to identify the real food in our processed food world.
2. At least one improved health benefit such as having more energy, losing weight, improving regularity, or just feeling healthier overall.
3. The realization that some of those pre-packaged processed “food-like substances” don’t even taste that good compared to real food.
4. The opportunity to teach my children, by example, the healthiest way to eat and enjoy the food mother nature has given us.

I am very passionate about health and wellness and cannot wait to update you as this progressing through the 100 days.

Have you ever done a challenge to keep you accountable? What was it? Did you find it worked or not?

“Helping you stay at home while making a living”

* inspired by http://www.100daysofrealfood.com – come and join us if you want.

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