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dear m&f: what foods can i eat to lower inflammation in my body?

Dear M&F,
My doctor told me that I have high levels of inflammation in my body.
He wants me to take prescription drugs, but I’m not comfortable with that. Can you help? —Richard D. L, KS


It pains me to hear about doctors who are so quick to write prescriptions but never consider diet when treating ailments. I’m not suggesting you ignore the doc’s advice, but chances are good that your inflammation can be greatly alleviated by tweaking your eating habits.

First, from looking at your old diet, I’d deepsix the milk you’re drinking. A large percent age of the population cannot tolerate pas teurized dairy, and it promotes an allergic (and highly inflammatory) response. Drop the bread, too, as gluten can have a similar effect. Also try to avoid sugar, one of the worst aggravators of inflammation. In your second meal, replace the sesame oil with macadamia nut or avocado oil. Sesame oil has an awful ratio of 45:1 omega-6 to omega-3 fats, and high levels of omega-6 have been shown to cause inflammation. You need more monounsaturated fats in general, so add almond butter as well.

Tuna is a staple bodybuilding food, but salmon has just as much muscle-building potential and provides more omega-3s. Green beans are healthy, but Brussels sprouts pack more natural inflammation fighters.

As for your post-workout meal, while simple sugar sources do create the insulin spike you need to recover, in your case, whole-food carb sources are better. Have some whole oats with blueberries and cherries. Berries are elite soldiers in the war on inflammation.

NEXT: What Richard Should Be Eating>>


Richards Old Diet


Meal 1½ cup oats with brown sugar
1 tbsp flaxseed
1 cup 2% milk
2 slices seven-grain toast
Meal 225g whey protein isolate
1 tbsp sesame oil
1 tbsp natural peanut butter
Meal 36 oz tuna
1 medium potato
1 cup green beans

Meal 4 (Pre-Workout)

6 oz organic lean beef
1 medium sweet potato

Meal 5 (Post-Workout)

50g whey protein isolate
25g dextrose
25g maltodextrin

Richards New Diet


Meal 11 cup organic plain yogurt
or kefir sweetened with stevia
1 handful dark berries
½ cup gluten-free oats
2 slices gluten-free bread
Meal 225g whey protein isolate
1 tbsp macadamia nut oil
1 tbsp almond butter
Meal 36 oz wild Alaskan salmon
½ cup brown rice
1 cup Brussels sprouts

Meal 4 (Pre-Workout)

6 oz organic grass-fed beef
1 medium sweet potato
1 tsp organic butter

Meal 5 (Post-Workout)

50g whey protein isolate
½ cup blueberries
½ cup cherries
½ cup gluten-free oats



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We Love Fitness - 2013