Reduce Inflammation With These 6 Key Foods

It’s been about a year since I launched this site and posted my first blogs. I was so full of excitement and hope and then life happened.

My mom had a few falls last summer and her hospital stays exacerbated her dementia to the point that we couldn’t send her back to her assisted living apartment and needed to get her into a long term care facility.

So last fall was a time of clearing out her apartment and getting her moved and settled.

At the same time my son, Misha, who is 27 decided it was finally time to leave the nest. So we helped him with house hunting and got him moved in by February.

And since then it just seems one thing after another culminating with my husband experiencing a stroke last month, so I decided that if I’m ever going to get back to blogging, I just have to accept that there will never be a good time and I just need to commit time to it anyway.

So here I am, and God willing I hope to post at least once a month. There, it’s out there.

I’m going to start by restating my F.A.I.T.H. approach to wellness:

F = Fitness. Our physical, mental, and spiritual fitness are all important for our soul.

A = Accountability. In the end we are all accountable to God, but having some help along the way, whether it’s from your spiritual father, therapist or coach, can keep us on track, where we might otherwise stumble and fall.

I = Inflammation Reduction. Inflammation is at the root of many issues facing the women I work with through all stages of life, whether it’s weight gain, energy, mood, mobility, post-partum, perimenopause, menopause or aging.

T = Thoughts. Our thoughts and mindset are at the core of our physical and spiritual well-being.

H = Healthy Habits. Develop lifestyle habits that will help you move towards your full potential so that you can serve your families and community in Christ.

I know I wouldn't have remained healthy and strong to caregive this past year without having this framework in place.

And for today’s blog I am going to focus on the “I”, Inflammation Reduction.

Inflammation—it’s not just a buzzword in health headlines.

It’s a fact.

Our bodies are temples of the Holy Spirit, as St. Paul reminds us, and caring for them is a sacred duty.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty devastating for our health.

When inflammation becomes chronic, it can lead to a cascade of health issues like obesity, heart disease, Alzheimer's, and diabetes.

But instead of focusing on what it is, how it's measured, and where it comes from, I’d like to turn our attention to the abundance of God’s creation and some foods packed with anti-inflammatory antioxidants that are proven to help reduce it.

Why save the best for last? These sweet, delicious fruits might already be favorites in your household.

Berries, grapes, and cherries are more than just tasty treats—they're packed with fiber, antioxidant vitamins like C, and minerals such as manganese. These fruits also contain powerful phytochemicals, like anthocyanins and resveratrol, which are mighty warriors against inflammation.

The Holy Fathers often spoke of the healing properties in God’s creation.

We have tasted fruit of fine flavor and the sweet-scented honey. We can live very well on Your earth. It is a pleasure to be Your guest…Glory to Thee for each different taste of berry and fruit” [from Ikos 2 of the Akathist of Thanksgiving]

Let’s embrace the goodness He provides in these tiny, yet powerful fruits.

“The kingdom of heaven is like a mustard seed, which a man took and sowed in his field, which indeed is the least of all the seeds; but when it is grown it is greater than the herbs and becomes a tree…” Matthew 13:31

Broccoli, as a result of selective breeding of the mustard plant, is indeed greater than the herbs due to its rich sulforaphane content, an antioxidant associated with reduced risks of heart disease and cancer.

In fact, all of the humble cruciferous vegetables from bok choy and cabbage to rapini and turnips contain sulforaphane.

Let’s nourish our bodies with these wholesome gifts.

I included this health vegetable together another super healthy vegetable - red pepper - in this week's recipe (see below).

Choosing the right fats is crucial for our health.

Trans fats and saturated fats can be harmful to your health.

On the other hand unsaturated fats, including omega-3s, are anti-inflammatory and linked to a reduced risk of heart disease, diabetes, and some cancers. Fresh avocados and omega-3-rich nuts and seeds are excellent choices.

The simplicity of these foods reflects the simplicity of foods as God intended.

“Then God said, “Behold I have given you every seed-bearing herb that sows seed on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.” Genesis 1:29

Green tea, especially matcha, is known for its anti-inflammatory compound “epigallocatechin-3-gallate” aka EGCG.

This humble tea has been linked to reduced risks of heart disease, certain cancers, obesity, and Alzheimer's.

Taking time for a cup of green tea can be a moment of peace in a busy day—a small, calming ritual that reminds us of the peace Christ offers to our souls.

Turmeric, with its potent antioxidant curcumin, is a spice that has been celebrated for its anti-inflammatory properties.

It helps reduce the pain of arthritis and has anti-cancer and anti-diabetes properties.

Incorporating turmeric into your diet can be a simple yet powerful way to care for your body, the temple of the Holy Spirit.

I've added it to the broccoli and pepper recipe below for a 1-2-3 punch, to kick that inflammation.

“Glory to Thee, satisfying my desires with good things” [from Ikos 8 of the Akathist of Thanksgiving]

Dark chocolate, with at least 70% cocoa, is rich in flavonols, which reduce inflammation and support heart health. It’s even been shown to prevent neuro-inflammation, potentially helping with memory and reducing the risk of dementia and stroke.

It has been said that we are to use creation as its Master intended. Enjoying a small piece of dark chocolate is a sweet reminder of the balance and moderation that we are called to live out in every aspect of our lives.

God has provided us with an abundance of foods that not only sustain us but also heal us.

From colorful berries and vibrant vegetables to warming spices and rich dark chocolate, there are so many delicious ways to nourish our bodies.

By choosing these anti-inflammatory foods, we not only care for our physical health but also honor the Creator, who has given us every good gift.

Serves 2

Ingredients:

¾ cup dry quinoa (pre-rinsed)

2 cups water or vegetable broth

2 tbsp olive oil

1 medium onion, diced

1 red bell pepper, chopped

1 dash salt

½ tbsp turmeric

1 dash black pepper

2 cups broccoli, chopped

Directions:

In a saucepan place 2 cups of water or vegetable broth and bring to a boil. Reduce heat and add the quinoa and simmer until the water is absorbed (about 10-15 minutes).

Melt coconut oil in a skillet. Add diced onions, turmeric, pepper and salt, and lightly sauté for a few minutes.

Add broccoli and lightly sauté for 5-6 minutes, until it becomes softened.

Add the cooked quinoa and stir everything together.

Serve & enjoy!

Tip: Add some cayenne pepper or curry spice for an extra spicy kick.

Let me know in the comments how you like this recipe.