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How to Eat to Reduce Inflammation

Butternut Squash & Carrot Marinara with whole wheat pasta & Chia Squash. Find recipe at the end of this post, also a delicious and soothing tea recipe you are going to love.

Daily mundane tasks become painful and dreading when dealing with chronic pain and inflammation caused by *arthritis and rheumatoid related conditions. Simple activities like opening jars, doors and even brushing one’s hair can turn challenging. An estimated 54 million (22 %) US adults suffer from a chronic inflammation. If not addressed in detailed an estimated 78% million more doctor diagnosed cases will be reported by 2040.

*Arthritis, rheumatoid arthritis, gout, lupus, fibromyalgia

The Center for Disease Control and Prevention (CDC) has reported that almost half of people 65 years and over, had the most reported *arthritis diagnosed cases from 2013 to 2015. Followed by people aged 45 to 65 with 29% of reported cases.

Symptoms include stiffness, joint inflammation, severe joint pain, fatigue and debilitated muscles. A compromised immune system can also prompt other complications in the liver, gut, kidneys, pancreas and thyroid.

Chronic symptoms can add unexpected health care expenses leading to emotional distress. In North America (2013) the combination of arthritis related medical cost, cost of life and loss of wages surpassed $300 billion. Rheumatic related conditions including falls, are among the leading work disability in America.

“Knowing what ingredients help manage inflammation its important, knowing which ingredients encourage flares, its crucial." Coach Mira

Making changes toward a healthier way of eating is not impossible, nevertheless is not easy either.

If you can cut out inflammation causing foods cold turkey, more power to you. For the rest of us humans, the best way to get started is by granting yourself grace and taking baby steps.

The key is not to stay there, continue pushing while your palate gets used to the changes and your habits catch up with your intentions. Be determined to be realistic and do the best you can every day until eating to prevent inflammation comes naturally because it feels and tastes good.

Start by daily decreasing;

Processed foods, carbs & sugars.

Excess caffeine.

Processed meats.

Fried foods.

Highly processed dairy products.

Fake foods.

Shopping Tip: Shop around the perimeter of the grocery store for fresh and wholesome ingredients first.

Daily increase;

Alkaline balanced H20 and ingredients like avocado, cucumbers, lemons.

Coconut water for electrolytes, potassium, calcium.

High Omega 3 ingredients like Wild Caught Salmon, Grass feed beef.

Wholesome ingredients packed with antioxidants and polyphenols including; Collard greens, spinach, kale, chards.

Enjoy while in season, freeze for the rest of the year;

Blueberries, blackberries, strawberries, cherries, apples.

Keep in the pantry

almonds, walnuts, cashews

Turmeric, garlic and ginger

Olive Oil

Apple Cider Vinegar


Celery juice

Green tea

Chia Seeds

Flax Seed Oil

Reduce gluten

Use gluten free pastas like quinoa or chick pea pasta and choose whole grain breads

Cooking Tip: Gluten Free pastas tend to clump up and disintegrate if not cooked correctly. Add your choice of gluten free pasta to boiling salted water, add a tsp of olive oil. Cook for 9 minutes. Drain (save about 1 cup of water for sauce), let pasta rest for 5 to 10 minutes in iced cold water. After draining pasta should be loose, firm and ready to mix with your favorite sauce.

Recruit a Professional

If you are enduring chronic pain, seek help, find resources and professionals that can help you reclaim your wellness.

In addition to improving nutrition, staying active by walking and other physical activity is recommended five to three times a week.

Finally, be intentional about giving yourself a chance to rest including meditation and prayer.


Whole wheat Pasta with a

Silky Butternut Squash Marinara

Enough for 2 entrée portions or 4 sides

2 cups of whole wheat pasta

1 tablespoon kosher salt

1 tbs. olive oil

1 tbs. coconut oil

1 cup yellow & green squash

¼ cup chia seeds

1 tsp turmeric


2 cups butternut squash

1 cup carrots

2 garlic cloves

2 cups almond milk

Boil squash and carrots with kosher salt and garlic cloves until soft. Blend in the food processor with almond milk and add salt and pepper to taste. Top with almonds for some added crunch and nutrition.

Try this soothing and refreshing Green Tea

Busy Bee Green Tea

Brew 2 cups of green tea

1 cup coconut water

½ tsp. ground ginger

½ tsp. ground turmeric

1 tablespoon Orange blossom honey

Pinch of cayenne pepper optional

Grind ginger, turmeric add honey and set aside for 15 minutes.

Brew green tea, steep and add coconut water, then ginger, turmeric honey. Enjoy hot or cold.

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