Hello Viewer,

We are fueled by what we eat. Unfortunately, our favourite foods cause aches and discomfort, illnesses and diseases, and ultimately death. However, with the right foods and a nutritional plan — we can do better and live healthier.

In Edition #53, we find the foods that will help reduce inflammation.

✨Now available as a podcast 🎙️ To listen to this edition Click Here  
🗞️ To read the unshortened version of this week’s edition Click Here
📃 Download this week’s PDF —> Anti-Inflammatory Grocery List

Today's Lookahead 👀

1. 🍯 Inflammation 101 How Sugar Feeds Inflammation

2. 👁️ OVE’S GUIDE TO Anti-Inflammatory Foods

3. 🧘‍♀️MINDFUL CHALLENGE EAT LESS SUGAR

4. 💪🏾WORKOUT YOGA FLOW

Edition #53 | Foods that Fight Inflammation

Got a question or feedback?
Comment, complete the poll, or send an email to [email protected].

 🍯 Inflammation 101
How Sugar Feeds Inflammation 

Sugar is a carbohydrate that provides energy to cells. In moderation, sugar alone does not necessarily cause inflammation. However, excessive sugar intake (caloric surplus) can contribute to inflammation. High sugar consumption can trigger pro-inflammatory cytokines, leading to swelling and loss of functionality.

Reducing sugar intake and maintaining a balanced diet can help manage and mitigate the inflammatory processes of prostaglandins, leukotrienes, and cytokines.

Inflammation Mediators (The Middle Man)

Prostaglandin (Fatty Acid)

• High sugar consumption (like fructose) increases insulin levels.

• Increased pro-inflammatory prostaglandins contribute to arthritis, cardiovascular diseases, and other chronic inflammatory conditions.

Leukotriene

• High sugar intake can elevate the production of leukotrienes.

• Leukotrienes can speed up inflammatory responses in asthma and allergic conditions, leading to more serious symptoms and chronic inflammation.

Cytokines (Signaling Protein)

• High sugar consumption can lead to obesity and insulin resistance, with increased cytokine production. Visceral fat (belly fat) can secrete cytokines that promote inflammation.

• Increased cytokines can lead to type 2 diabetes, cardiovascular diseases, and certain cancers.

_{👁️ OVE’S GUIDE TO}
Anti-Inflammatory Foods

Eat these foods to manage and prevent inflammation. Remember to stay within range of your caloric requirements. Minimize or eliminate junk (processed sugar) and drinkable calories.

Fruits and Vegetables

1. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and vitamins.

2. Leafy Greens: Spinach, kale, and Swiss chard contain vitamins and phytonutrients that reduce inflammation.

3. Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage have anti-inflammatory properties.

4. Tomatoes: High in lycopene, which has anti-inflammatory effects.

5. Bell Peppers: Packed with vitamins and antioxidants.

Healthy Fats

1. Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants.

2. Avocados: Contain monounsaturated fats and antioxidants.

3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide omega-3 fatty acids.

Fish and Seafood

1. Fatty Fish: Salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which have potent anti-inflammatory effects.

Whole Grains

1. Oats: Provide fibre and nutrients that help reduce inflammation.

2. Brown Rice: A good source of fibre and essential minerals.

Legumes

1. Beans: Black beans, lentils, and chickpeas are rich in fibre, protein, and antioxidants.

Spices and Herbs

1. Turmeric: It contains curcumin, a powerful anti-inflammatory compound.

2. Ginger: Known for its anti-inflammatory and antioxidant properties.

3. Garlic: Contains compounds that have anti-inflammatory effects.

Beverages

1. Green Tea: High in antioxidants, particularly epigallocatechin gallate (EGCG), which has anti-inflammatory properties.

_{👁️ OVE’S GUIDE TO}

Inflammatory-Friendly Foods

Reducing or eliminating certain foods can help manage and prevent inflammation. Here are the types of foods to consider minimizing or eliminating, along with examples for each:

Processed Foods 🍪 

1. Packaged snacks (chips, crackers)

2. Instant noodles

3. Pre-packaged baked goods (cookies, pastries)

Sugary Drinks and Sweetened Beverages 🥤 

1. Sodas

2. Sweetened iced teas

3. Energy drinks

Refined Carbohydrates 🍞 

1. White bread

2. White rice

3. Regular pasta

Ultra-Processed Foods 🍕 

1. Fast food items (burgers, fries)

2. Frozen dinners (pizza, TV dinners)

3. Packaged desserts (cakes, candy bars)

Processed Meats 🌭 

1. Sausages

2. Hot dogs

3. Bacon

Excessive Red Meat 🍖 

1. Beef steaks

2. Lamb chops

3. Pork ribs

Trans Fats 🍩 

1. Margarine

2. Shortening

3. Packaged baked goods (donuts, muffins)

High Salt Foods can 🍜 

1. Canned soups

2. Salted nuts

3. Pretzels

😋 RECIPE
5 Drinks to Reduce Inflammation

There’s no single best drink to help reduce inflammation. However, some anti-inflammatory tonics may work better than others, including:

1. Baking soda & Water

   • Combine 1/4 tsp. baking soda with 8 to 12 oz. of water.

2. Parsley and ginger green juice

   • In a juicer:

     • 1 large handful of parsley

     • 2 cups of spinach

     • 1 green apple

     • 1 lemon

     • 1 small cucumber

     • 2 to 3 celery stalks

     • 1 to 2 inches of ginger

3. Bone broth

   • In a small saucepan, combine:

     • 1 tbsp. fresh grated turmeric

     • 1 tbsp. fresh grated ginger

     • juice of 1 lemon

     • rind of that lemon

     • 3 cups filtered water

4. matcha tea

5. greens and berry smoothie

For full recipes, keep reading anti-inflammatory tonics 

🧠 MINDFUL CHALLENGE
EAT LESS SUGAR

Can you eat less than 25 grams of added sugar per day?

Duration: 7 days
Daily Limit: 25 grams
Total Sugar: 175 grams

Natural sources like fruits and honey do not count towards your total. Artificial sweeteners like stevia are added to your total.

See the example below

Track your results 👇

1 can of coke = 39 grams of sugar

💪🏾WORKOUT YOGA FLOW 

This yoga flow sequence is designed to enhance flexibility, build strength, and promote relaxation, making it ideal for relieving inflammation and improving overall well-being.

Duration: 10-15 minutes
Frequency: 2-3 times weekly

1. Flow Sequence:

   • 1-minute Warrior I (each side)

   • 1-minute Warrior II (each side)

   • 1-minute Triangle Pose (each side)

   • 1-minute Seated Forward Bend

   • 1-minute Cobra pose

   • 1-minute Child’s Pose

2. Cool-Down:

   • 5 minutes of deep breathing

Download a copy of this week’s workout below 👇

10 Yoga Poses to release muscle tension and soreness

Comment to share how your workout went.

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NEXT IN THE SERIES:

Chronic Diseases, Lifestyle Adjustments | #54

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}