Anti-Inflammatory Diet



Brain Recovery DietName: ______________________________________ Date: ________________This diet is designed as guide to reduce foods that promote inflammation and increase the foods that support brain function and healing. Avoid ALL refined sugars and carbs - Refined carbs promote inflammation which impair nerve cell healingAvoid white bread, pasta, white rice, cookies, candy, milk chocolate Reduce high starch foods such as potatoes and corn, replace with sweet potato, quinoa or brown riceLimit to 2 servings of whole grains/starches dailyEach meal should include protein, vegetables, good fats, whole grainGood protein sources: wild fish, free range chicken/turkey, beans, tofu50% of your plate should be plants/veggies Do a 2 week trial of being 100% gluten free – gluten can promote inflammation and cause digestive lining impairmentWhen possible eat local, organic, grass fed, antibiotic, free-range meats:Lamb, beef, chicken, wild game Avoid processed and charred meatsEat more fruits and veggies – full of antioxidants that reduce nerve damageGoal is 8 servings of fruits and veggies a day. 1 serving = ? cup veggies, 1 cup salad, or 2 pieces of fruit.Eat the rainbow – consume at least 8 different colours of fruits and veggies dailyBlueberries, blackberries, grapes (organic) etc. Eat good fatsFish – salmon, sardines, herring, mackerel, anchoviesMUST BE WILD – limit to 2 servings a weekFlax seed, walnuts, almonds, chia, cashewsUse healthy spices – powerful way to reduce inflammationTumeric - add to stir-fryGinger – add to stir-frys and use fresh root to make teaDrink green tea – goal is 3-5 cups of sencha or matcha green teaNO alcohol –impairs brain repair and increases inflammationSample Daily Brain Recovery Diet PlanOn waking1 tall glass of water mixed with the juice of ? of a lemon/lime (500mL)1 tall glass of water mixed with a greens powder or 2 tbps of chlorophyllBreakfastSmoothie: ground flaxseed, almond milk, handful of organic kale, frozen organic blueberries/raspberries/cherries and a high quality protein powderGluten free (non-instant) oatmeal topped with walnuts, pumpkin seeds fresh blueberries and a dash of cinnamon and 1 tsp virgin coconut oil2 free range eggs with seasonal veggies sautéed with turmeric and ? avocadoSnack1 tsp almond butterHand full of walnuts, almonds and cashewsA cup of green teaLunchOrganic carrots and broccoli with hummusSpinach and kale salad with organic, in-season fruits topped with grilled free range chicken in an apple cider vinegar dressingQuinoa, cucumber, red pepper, onion and dried cranberry salad. Served with a balsamic vinegar dressingSnackHand full of walnuts, almonds and cashewsHigh quality protein powder or repeat smoothieFresh vegetable juiceSupperOrganic vegetable soup with quinoaGrilled wild, salmon, sauteed vegetables in a gluten free tamari sauce with fresh gingerFrozen organic grapes for dessertA cup of fennel/ginger/mint teaCreated by Dr Paul Hrkal NDDuration of diet plan – At least 2-4 weeks ................
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