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Reducing Inflammation + Supporting the Immune

System

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Table of Contents

Module 1:What is Inflammation? • Inflammatory markers• Signs and symptoms • Chronic disease risk

Module 2: Fighting Inflammation • Acidity/alkalinity • Pre-biotics and pro-biotics • Essential fatty acids

Module 3: Using food as medicine• Nutritional basics • Shifts • Colorful superfoods

Module 4: Anti-inflammatory living • Fiber-rich and processed-free • Reducing overall inflammation • Supporting the immune system

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Module #4Anti-inflammatory Living

a) Fiber-rich and Processed-free b) Supporting the immune system c) Reducing overall inflammation

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Choose Fiber-rich

Fiber helps to reduce inflammation. It does this through the anti-inflammatory phytonutrients found naturally in fruits, vegetables and whole foods, such as beans, grains, lentils and nuts. Choosing more fiber-rich foods lends itself to lowering body weight. A fiber-rich diet also helps to feed probiotic bacteria found in our gut which helps lower levels of inflammation throughout the whole body. (see resources # 8,9)

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Choose Processed-free

Although canned and frozen fruit, yogurt and humus are, in fact, processed foods. These foods contribute to good health and are typically filled with whole foods. Being an aware consumer can help you make healthy choices. Look for low sodium options. Avoid hydrogenated fats. Choose water over a sugary beverage, even after a workout. For a post-workout potassium boost, grab a banana. Need a snack to make it to the next meal, choose nuts or a piece of fruit or raw vegetables. Stick to the grocery store perimeter or the local farmers market to avoid processed pitfalls.(see resource #8)

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Module #4a Food Applications – Blackberry

• Blackberries reduce oxidative stress in the body due to high concentrations of anthocyanins and proanthocyanidins. (see resource # 4)

• The phytochemicals and color compounds found in blackberries could be helpful for brain function.

• Antioxidants in blackberries help to support the immune system by reducing inflammation. (see resource #5)

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Supporting the immune system

When the immune system is functioning properly, it protects the body against bacteria or viral infections and can destroy cancer cells and foreign substances. If the immune system is weakened, its ability to defend the body is also weakened. This can allow pathogens to survive and flourish in the body while also increasing inflammatory markers.

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Supporting the immune system

Stress, diet, lack of exercise, lack of social support, not enough sleep, genetic predisposition, and exposure to toxins can all contribute to chronic inflammation.

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Reducing overall inflammation

We have discussed the ways to reduce inflammation through diet. By choosing to take small steps and ultimately shifting our dietary choices to more phytonutrient-rich foods, we can reduce the amount of processed, salty, sweet, and fatty foods in our diet. We can add more fruits and vegetables into our diets and focus on incorporating superfoods, essential fatty acids, and probiotics. (see resource # 2,10)

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Reducing overall inflammation

Below are some ways we can assist our bodies, in conjunction with dietary changes, to reduce inflammation and support our immune system to better respond to decreasing inflammatory markers.

• Deep breathing • Guided meditation • Walking • Exercise • Connecting with friends and family • Dance • Talking • Being creative • Journaling • Singing • Getting outdoors • Gardening • Massage • Yoga • Sleep • Relax

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Module #4b Food Applications – Watermelon

• PHHI helped to find that the consumption of watermelon, which is rich in citrulline, can reduce blood pressure in adults with hypertension. (see resource # 6)

• The antioxidants and anti-inflammatory properties of watermelon reduce inflammation and support the immune system. (see resource # 7)

• Lycopene, a phytochemical found in watermelon, is being researched for its impact on bone health.

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1. Processed foods: Whats ok and what to avoid (2016). http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods

2. Anti- Inflammatory Food Pyramid (2016). https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/

3. 7 steps to living an Anti-Inflammatory Life http://danielplan.com/blogs/dp/7-steps-to-living-an-anti-inflammatory-life/

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4. Inhibition of pro-inflammatory responses and antioxidant capacity of Mexican blackberry (Rubus spp.) extracts. (2010). https://www.ncbi.nlm.nih.gov/pubmed/20715775

5. Quantitative comparison of phytochemical profile, antioxidant, and anti-inflammatory properties of blackberry fruits adapted to Argentina. (2016).http://www.sciencedirect.com/science/article/pii/S0889157516300072

6. Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Alterations in Systemic Inflammation, Immune Dysfunction, and Plasma Antioxidant Capacity. (2016). http://www.mdpi.com/2072-6643/8/8/518

7. Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. (2011). https://www.ncbi.nlm.nih.gov/pubmed/20616787

Graphics:8) How fiber works 9) Fiber in foods 10) Toolkit: nutrition

ª ½ watermelon, cubed ª  2 pink grapefruits, peeled and sliced* ª  2 cups blackberries ª ¼ cup fresh grapefruit juice*ª ¼ cup olive oil ª  3 tbsp basil, choppedª  1 tbsp local honey ª  1 tsp sea salt *Peel and slice the grapefruit over a bowl to collect the juice for use in the vinaigrette.

Combine watermelon, grapefruit and blackberries in a bowl. In a separate bowl, mix together grapefruit juice, olive oil, basil, honey and sea salt to make a vinaigrette. Toss the fruit salad in the vinaigrette and serve.

ª  8 apricots, sliced in half ª ¼ cup blackberriesª  2 oz chèvre goat cheese ª  2 tbsp local honey Preheat oven to 350°F. Slice apricots in half, remove the pit and place in a baking pan. Stuff each apricot half with blackberries and goat cheese. Bake for 5-10 minutes. Drizzle with honey and serve.

Blackberry

Blackberry, Watermelon & Grapefruit Salad Blackberry-stuffed Apricots

Hungry for more? Visit plantsforhumanhealth.ncsu.edu

Blackberries may help aid against cardiovascular disease by reducing oxida=ve stress thus reducing inflamma=on and improving immune system func=on. Blackberries may also help manage glucose and have been shown to affect enzyme ac=vity associated with cancer.

Blackberry

ª ½ cup walnuts, soaked ª  4 dates, soaked and pitted ª  1 tbsp cinnamon ª  1 tsp nutmeg ª  1 cup blackberries, chopped ª  1 tsp local honey

Soak walnuts for at least 12 hours and dates for at least 4 hours. Once soaked and softened, combine walnuts, dates, cinnamon and nutmeg in a blender and thoroughly blend. Pat into ramekins to make a crust. Refrigerate for at least one hour. Once cooled, top with chopped blackberries and drizzle with honey.

ª  pizza crust ª  1 tbsp olive oil ª  1 cup blackberries, halved ª  1 cup chèvre goat cheese ª  1½ cups whole basil leaves Preheat oven to 350°F. Coat the top of a premade pizza crust with olive oil. Top with blackberries, goat cheese and basil leaves. Bake 20-25 minutes.

Blackberry Tart Blackberry Basil Pizza

ª  2 cans (14-oz) cold coconut milk

ª  1 cup fresh blackberries ª ½ cup honeyª  1 tsp vanilla extractª ½ tsp cinnamon

Scoop cold, solid coconut milk out of cans. Drain liquid and set aside for another recipe. Blend blackberries, honey, vanilla and cinnamon with solid coconut milk. Pour into ramekins or small serving glasses. Freeze until the consistency of ice cream.

Blackberry

Blackberries may help aid against cardiovascular disease by reducing oxida8ve stress thus reducing inflamma8on and improving immune system func8on. Blackberries may also help manage glucose and have been shown to affect enzyme ac8vity associated with cancer.

Blackberry Frozen Cream

ª  3 cups blackberriesª  ¼ cup mint leavesª  ¼ cup honeyª  2 tbsp lemon juiceª  1 tsp lemon zest

Preheat oven to 170˚F. Blend all ingredients in a food processor until smooth. Cover a baking sheet with parchment paper and pour fruit mixture on paper, evenly distributing with a spatula. Bake six hours until no longer wet. With kitchen scissors, cut the paper in half. Roll the halves and cut into rolls two inches wide. Store in an airtight container.

ª  4 cups blackberries ª  ½ cup honey or sugarª  1 tbsp whey or starter culture

Cover blackberries in a pot with water. Simmer for 30 minutes, then cool. Strain out blackberries, using a sieve to push out remaining juice while capturing seeds. Add remaining ingredients, and stir until dissolved. Pour juice into a bottle, tighten the lid and let sit for two to three days at room temperature. Keep refrigerated once desired effervescence is reached.

Blackberry

Preserva8on Fermenta8on

Fruit Strips Blackberry Soda

Hungry for more? Visit plantsforhumanhealth.ncsu.edu

ª  1 cup watermelon, cubedª  1 cup blueberries, frozenª  1 tbsp fresh mint leavesª 1½ cups ice

Combine all ingredients in a blender. Blend until smooth and serve immediately.

Watermelon & Blueberry

Watermelon has been shown to have the ability to reduce blood pressure, offering the poten7al to improve cardiovascular health. Watermelon also plays a role in reducing glucose involved in diabetes. Blueberries are rich in prebio7cs. Prebio7cs are carbohydrates that s7mulate the growth of probio7cs. Probio7cs are living microorganisms, or beneficial bacteria, that can help keep the diges7ve system in balance and func7oning op7mally.

Watermelon + Blueberry Smoothie

Hungry for more? Visit plantsforhumanhealth.ncsu.edu

Watermelon & Blueberry

ª  2 small tomatoesª ½ small onionª  1 jalapeno, seededª  1 cup watermelon, dicedª  1 cup blueberriesª  3 tbsp fresh cilantro,

choppedª  2 tbsp fresh mint,

choppedª  3 tbsp fresh lime juice ª ¼ tsp sea salt

Mix together tomato, onion and jalapeno using a food processor until consistency is finely chopped. Stir in watermelon, blueberries, cilantro, mint, lime juice and salt.

Cover and refrigerate for at least 30 minutes to let the flavors develop.

Serve with fish, rice or chips.

Watermelon & Blueberry

Watermelon + Blueberry Salsa

ª  4 cups of watermelon, chopped ª  2 cups of tomatillos, chopped ª  1 tbsp fresh mint leaves, finely dicedª  1 tbsp jalapeno, finely dicedª  2 tbsp lime juiceª  1 tsp white vinegar ª  1 tsp sea saltª  2 tbsp olive oil ª  ⅔ cup feta cheese, crumbled Roughly chop watermelon and tomatillos and place in a large bowl. In a separate bowl, combine mint, jalapeno, lime juice, vinegar, sea salt and olive oil to make a vinaigrette. Drizzle over the watermelon and tomatillos, then toss together. Top with crumbled feta cheese.

ª  10 cups watermelon, cubed (1 large, or 2 small watermelon)

ª  2 tbsp honey Preheat oven to 170°F. Put watermelon and honey in blender and purée. Strain watermelon mixture through cheesecloth, separating the solid mixture from the liquid. Reserve the liquid to flavor a smoothie. Once separated, spread the watermelon pulp on a parchment-lined cookie sheet, making sure it is spread evenly. Bake approximately 3 hours until no longer wet but slightly tacky to touch. Move parchment paper and fruit leather to cutting board and cut to desired size, not removing from the parchment paper. Store in an airtight container.

Watermelon

Watermelon Tomatillo Salad Watermelon Fruit Leather

Hungry for more? Visit plantsforhumanhealth.ncsu.edu

Watermelon has been shown to have the ability to reduce blood pressure. Therefore, it offers the poten?al to improve cardiovascular health. Watermelon also plays a role in reducing glucose involved in diabetes.

Watermelon

ª  1 cup watermelon rind, peeled or shavedª ½ cup cilantro, finely chopped ª  2 tbsp paprika ª  1 tsp garlic powder ª  1 tsp cumin ª ¼ tsp ginger ª ¼ tsp sea salt ª  pinch of cayenne pepper ª  3 tbsp lemon juice Wash the exterior watermelon rind. Peel or shave into fine ribbons. Mix together dry spices. Toss rind ribbons with spice mixture and lemon juice. Serve as a side dish.

ª  3 cups watermelon, cubed ª  1½ cups blackberries ª  2 tbsp mint, finely chopped ª  1 lime, juiced ª  pinch of sea salt Cube watermelon, removing seeds. Add blackberries, mint, lime juice and salt. Stir together and serve immediately or chill.

Watermelon Rind Salad Watermelon & Blackberry Salad

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Processed Foods: What's OK and What to AvoidReviewed by Taylor Wolfram, MS, RDN, LDNPublished November 07, 2016

Processed food has a bad reputation as a diet saboteur. It's blamed for our nation's obesity epidemic, high

blood pressure and the rise of Type 2 diabetes. But processed food is more than boxed macaroni and

cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread,

homemade soup or a chopped apple also are processed foods.

While some processed foods should be consumed with caution, many actually have a place in a balanced

diet. Here's how to sort the nutritious from the not-so-nutritious.

What Is Processed Food?

"The term processed food includes any food that has been purposely changed in some way prior to

consumption," says Torey Armul, MS, RD, CSSD, LDN, a spokesperson for the Academy of Nutrition and

Dietetics. "It includes food that has been cooked, canned, frozen, packaged or changed in nutritional

composition with fortifying, preserving or preparing in dierent ways." For example, Armul considers white

bread rened since most of the healthy ber has been removed during the processing. "Any time we cook,

bake or prepare food, we're processing food. It's also the origin of the term 'food processor,' which can be a

helpful and convenient tool for preparing healthy meals."

Processed food falls on a spectrum from minimally to heavily processed:

• Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — often are

simply pre-prepped for convenience.

• Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes,

frozen fruit and vegetables, and canned tuna.

• Foods with ingredients added for avor and texture (sweeteners, spices, oils, colors and preservatives)

include jarred pasta sauce, salad dressing, yogurt and cake mixes.

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• Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.

• The most heavily processed foods often are pre-made meals including frozen pizza and microwaveable

dinners.

The Positives of Processed

Processed food can be benecial to your diet. Milk and juices sometimes are fortied with calcium and

vitamin D, and breakfast cereals may have added ber. Canned fruit (packed in water or its own juice) is a

good option when fresh fruit is not available. Some minimally processed food such as pre-cut vegetables are

quality convenience foods for busy people.

"The trick is to distinguish between foods that have been lightly processed versus heavily processed," says

Armul. "Lightly processed foods include pre-cut apple slices, hard-boiled eggs, canned tuna and frozen

vegetables. These are nutritious choices and can make healthy eating more convenient for busy people.

Heavily processed foods can be recognized as food not in its original form, like potato chips and crackers, or

food that is not naturally occurring, such as sodas, donuts, cookies and candy."

"Ultimately, you have to familiarize yourself with the Nutrition Facts Label and ingredient list," she says. "Do

more cooking and food prep at home to maximize control over the food processing."

Look for Hidden Sugar, Sodium and Fat

Eating processed food in moderation is ne, but consumers should be on the lookout for hidden sugar,

sodium and fat.

Added Sugars

"Added sugars are any sugar that is not naturally occurring in the food and has been added manually," says

Armul. "Just because a food is labeled 'organic' or 'natural' doesn't mean it's free of added sugars, either. The

same holds true with reduced-fat and fat-free products. Added sugars often are used in low-fat foods to

improve taste and consistency. Compare food labels to nd the product with more protein and ber and less

saturated fat and sugars."

Added sugars aren't just hidden in processed sweets. They're added to bread to give it an appealing browned

hue, and there often is a surprising amount added to jarred pasta sauces and cereal. The grams of

carbohydrate on the Nutrition Facts Label also includes naturally occurring sugars which may be a signicant

amount in foods such as yogurt and fruit. Instead, review a product's ingredient list and look for added

sugars among the rst two or three ingredients including sugar, maltose, brown sugar, corn syrup, cane

sugar, honey and fruit juice concentrate. Beginning in July 2018, grams of added sugars will be included on

the Nutrition Facts Label.

Sodium

Most canned vegetables, soups and sauces have added salt. "Processed foods are major contributors of

sodium in our diets, because salt is commonly added to preserve foods and extend shelf life," says Armul.

"Choose foods labeled no salt added, low-sodium or reduced-sodium to decrease the amount of salt you're

consuming from processed foods."

We need some sodium, but we often consume much more than the Dietary Guidelines for Americans'

recommendation of less than 2,300 milligrams a day.

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Fats

Added fats can help make food shelf-stable and give it body. Trans fats — which raise our bad cholesterol

while lowering our good cholesterol — are on the decline in processed foods, but you should still read food

labels.

"The FDA has banned articial trans fats from the food supply, but companies have until 2018 to comply,"

says Armul. "In the meantime, check both the Nutrition Facts Lanel and ingredient list for trans fats. Look for

zero grams of trans fats on the label and no partially hydrogenated oils in the ingredient list. These oils

contain trans fat, which does not have to be listed on the Nutrition Facts Label if it amounts to less than 0.5

grams per serving. However, even this amount is not safe to consume. If the food lists partially hydrogenated

oil as an ingredient, put it back."

Reviewed October 2016

© 2017 eatright.org. Academy of Nutrition and Dietetics, All Rights Reserved.

Dr. Weil’s Anti-Inflammatory Diet And Food Pyramid

16 top sources of anti-inflammatory foods:

Healthy Sweets

HOW MUCH: Sparingly

HEALTHY CHOICES: Unsweetened dried fruit, dark chocolate, fruit sorbet

WHY: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

Red Wine

How mucH: Optional, no more than 1 to 2 glasses per day

HEALTHY CHOICES: Organic red wine

wHy: Red wine has beneficial antioxidant activity. Limit intake to no more than 1 to 2 servings per day. If you do not drink alcohol, do not start.

continued on p.21

Supplements

How mucH: Daily

HEALTHY CHOICES: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carot-enoids, and selenium); coenzyme Q10; 2 to 3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3

wHy: Supplements help fill gaps in your diet when you are unable to get your daily requirement of micronutrients. Learn more about supplements and get your free recommendation.

Tea

How mucH: 2 to 4 cups per day

HEALTHY CHOICES: White, green, oolong teas

wHy: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to brew it correctly for maximum taste and health benefits.

Healthy Herbs And Spices

How mucH: Unlimited amounts

HEALTHY CHOICES: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme

wHy: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful natural anti-inflammatory agents.

Other Sources Of Protein

How mucH: 1 to 2 servings a week (one portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy, 1 egg, or 3 ounces cooked poultry or skinless meat)

HEALTHY CHOICES: High-quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-finished lean meats

wHy: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic, high-quality dairy products moderately, primarily yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg, and true Parmesan. If you eat eggs, choose omega-3-enriched eggs (from hens that are fed a flax-meal-enriched diet) or organic eggs from free-range chickens.

Cooked Asian Mushrooms

How mucH: Unlimited amounts

HEALTHY CHOICES: Shiitake, enokitake, maitake, oyster mushrooms (and wild mushrooms if available)

wHy: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including cremini and Portobello).

Whole-Soy Foods

How mucH: 1 to 2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup cooked edamame, or 1 ounce of soynuts)

HEALTHY CHOICES: Tofu, tempeh, edamame, soy nuts, soymilk

wHy: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole-soy foods over fractionated foods like isolated soy-protein powders and imitation meats made with soy isolate.

Fish And Shellfish

How mucH: 2 to 6 servings per week (one serving is equal to 4 ounces of fish or seafood)

HEALTHY CHOICES: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)

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Dr. Weil’s Anti-Inflammatory Diet And Food Pyramidcontinued from p.1

continued on p.3

wHy: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.

Healthy Fats

How mucH: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)

HEALTHY CHOICES: For cooking, use extra-virgin olive oil and expeller-pressed grapeseed oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds, including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold-water fish, omega-3 enriched eggs, and whole-soy foods. Organic, expeller-pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries.

wHy: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity.

Whole And Cracked Grains

How mucH: 3 to 5 servings a day (one serving is equal to about ½ cup of cooked grains)

HEALTHY CHOICES: Brown rice, basmati rice, wild rice, buckwheat groats, barley, quinoa, steel-cut oats

wHy: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. Whole grains means grains that are intact or in a few large pieces, not whole-wheat bread or other products made from flour.

Pasta (Al Dente)

How mucH: 2 to 3 servings per week (one serving is equal to about ½ cup cooked pasta)

HEALTHY CHOICES: Organic pasta, rice noodles, bean-thread noodles, and part whole-wheat and buckwheat noodles like Japanese udon and soba

wHy: Pasta cooked al dente (when it has “tooth” to it) has a lower glycemic index than fully cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

Beans And Legumes

How mucH: 1 to 2 servings per day (one serving is equal to ½ cup of cooked beans or legumes)

HEALTHY CHOICES: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils

wHy: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load food. Eat them well cooked either whole or pureed into spreads like hummus.

Vegetables

How mucH: 4 to 5 servings per day minimum (one serving is equal to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced)

HEALTHY CHOICES: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens

wHy: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

Fruits

How mucH: 3 to 4 servings per day (one serving is equal to 1 medium-size piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit)

Dr. Weil’s Anti-Inflammatory Diet And Food Pyramidcontinued from p.2

continued on p.43

HEALTHY CHOICES: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits

wHy: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Water

How mucH: Throughout the day

HEALTHY CHOICES: Drink pure water, or drinks that are mostly water (unsweetened tea, very diluted fruit juice, sparkling water with lemon)

wHy: Water is vital for overall functioning of the body.

Learn more about Dr. Weil’s Anti-Inflammatory Diet or watch Dr. Weil explain How to Eat: The Anti-Inflammatory Diet

Copyright 2017© Weil Lifestyle, LLCInformation is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

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Dr. Weil’s Anti-Inflammatory Diet And Food Pyramidcontinued from p.3

8/30/2017 Daniel Plan

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Monday January 11 , 2016 9:41 AM

7 Steps to Living an Anti-inflammatory Life

Monday January 11 , 2016 9:41 AM

Posted by Mark Hyman, MD

Could something as simple as a quick and easy blood test save your life? Absolutely.

It is called a C-reactive protein test, and it measures the degree of HIDDEN inflammation in your body.

Finding out whether or not you are suffering from hidden inflammation is critical, because almost every modern

disease is caused or affected by it.

If your immune system and its ability to quell inflammation in your body are impaired, watch out. You are

headed toward illness and premature aging.

Fortunately, addressing the causes of inflammation and learning how to live an anti-inflammatory lifestyle can

dramatically improve your health.

Inflammation: The Good, the Bad, and the Ugly

Everyone who has had a sore throat, rash, hives, or a sprained ankle knows about inflammation. These are

normal and appropriate responses of the immune — your body’s defense system — to infection and trauma.

This kind of inflammation is good. We need it to survive — to help us determine friend from foe.

The trouble occurs when that defense system runs out of control, like a rebel army bent on destroying its own

country.

Many of us are familiar with an overactive immune response and too much inflammation. It results in common

conditions like allergies, rheumatoid arthritis, autoimmune disease, and asthma. This is bad inflammation, and if

it is left unchecked it can become downright ugly.

What few people understand is that hidden inflammation run amok is at the root of all chronic illness we

experience — conditions like heart disease, obesity, diabetes, dementia, depression, cancer, and even autism.

A study of a generally “healthy” elderly population found that those with the highest levels of C-reactive protein

and interleukin 6 (two markers of systemic inflammation) were 260 percent more likely to die during the next 4

years. The increase in deaths was due to cardiovascular and other causes.

We may feel healthy, but if this inflammation is raging inside of us, then we are in trouble.

The real concern is not our response to immediate injury, infection, or insult. It is the chronic, smoldering

inflammation that slowly destroys our organs and our ability to function optimally and leads to rapid aging.

Common treatments such as anti-inflammatory drugs (ibuprofen or aspirin) and steroids like prednisone —

though often useful for acute problems — interfere with the body’s own immune response and can lead to

serious and deadly side effects.

In fact, as many people die from taking anti-inflammatory drugs like ibuprofen every year as die from asthma or

leukemia. Stopping these drugs would be equivalent to finding the cure for asthma or leukemia –- that’s a bold

statement, but the data is there to back it up.

Meanwhile, the real effects of statin drugs like Lipitor in reducing heart disease may have nothing to do with

lowering cholesterol, but with their unintended side effect of reducing inflammation.

But is taking medication the right approach to addressing the problem of inflammation?

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No. It is DOWNSTREAM medicine.

Here’s how UPSTREAM medicine thinks about inflammation …

How to Locate the Causes of Hidden Inflammation

So if inflammation and immune imbalances are at the root of most of modern disease, how do we find the causes

and get the body back in balance?

First, we need to identify the triggers and causes of inflammation. Then we need to help reset the body’s natural

immune balance by providing the right conditions for it to thrive.

As a doctor, my job is to find those inflammatory factors unique to each person and to see how various lifestyle,

environmental, or infectious factors spin the immune system out of control, leading to a host of chronic illnesses.

Thankfully, the list of things that cause inflammation is relatively short:

- Poor diet—mostly sugar, refined flours, processed foods, and inflammatory fats such as trans and

saturated fats

- Lack of exercise

- Stress

- Hidden or chronic infections with viruses, bacteria, yeasts, or parasites

- Hidden allergens from food or the environment

- Toxins such as mercury and pesticides

- Mold toxins and allergens

By listening carefully to a person’s story and performing a few specific tests, I can discover the causes of

inflammation most people.

It’s important to understand that this concept of inflammation is not specific to any one organ or medical

specialty. In fact, if you read a medical journal from any field of medicine, you will find endless articles about

how inflammation is at the root of problems with the particular organ or area they focus on.

So what’s the problem?

There is almost no communication between specialties. Everyone is treating the downstream effects of

inflammation, but addressing the causes of inflammation that are upstream could help people who have multiple

problems that are really linked together by this common root cause.

Take, for example, a man who came to see me recently. He wanted to climb a mountain and asked for my help to

get healthy. He was 57 years old and took about 15 medications for six different inflammatory conditions: high

blood pressure, pre-diabetes, colitis, reflux, asthma, and an autoimmune disease of his hair follicles called

alopecia.

Yet when I asked him how he felt, he said “great”. I told him I was surprised because he was on so many

medications.

8/30/2017 Daniel Plan

3/4

Yes, he said, but everything was very well controlled with the latest medications prescribed by the top specialists

he saw in every field—the lung doctor for his asthma, the gastroenterologist for his colitis and reflux, the

cardiologist for his high blood pressure, the endocrinologist for his pre-diabetes, the dermatologist for his hair

loss.

But did any of those specialists ask him why he had six different inflammatory diseases and why his immune

system was so pissed off? Was it just bad luck that he “got” all these diseases — or was there something

connecting all these problems?

He looked puzzled and said “no”.

I then searched for and uncovered the cause of his problems: gluten. He had celiac disease, an autoimmune

disease related to eating gluten, the protein found in wheat, barley, rye, spelt, and oats.

Six months later he came back to see me. He had lost 25 pounds, had no more high blood pressure, asthma,

reflux, or colitis, and said he had normal bowel movements for the first time in his life. His hair was even

growing back. And he was off nearly all his medications.

7 Steps to Living an Anti-inflammatory Life

So once you have figured out the causes of inflammation in your life, gotten rid of them, the next step is to keep

living an anti-inflammatory lifestyle. But how do you do that?

Here is what I recommend. It’s a disarmingly simple but extraordinarily effective way to transform your health:

- Whole Foods — Eat a whole foods, high-fiber, plant-based diet, which is inherently anti-inflammatory.

That means choosing unprocessed, unrefined, whole, fresh, real foods, not those full of sugar and trans fats

and low in powerful anti-inflammatory plant chemicals called phytonutrients.

- Healthy Fats — Give yourself an oil change by eating healthy monounsaturated fats in olive oil, nuts

and avocados, and getting more omega-3 fats from small fish like sardines, herring, sable, and wild

salmon.

- Regular Exercise — Mounting evidence tells us that regular exercise reduces inflammation. It also

improves immune function, strengthens your cardiovascular systems, corrects and prevents insulin

resistance, and is key for improving your mood and erasing the effects of stress. In fact, regular exercise is

one among a small handful of lifestyle changes that correlates with improved health in virtually ALL of

the scientific literature. So get moving already!

- Relax — Learn how to engage your vagus nerve by actively relaxing. This powerful nerve relaxes your

whole body and lowers inflammation when you practice yoga or meditation, breathe deeply, or even take a

hot bath.

- Avoid Allergens — If you have food allergies, find out what you’re allergic to and stop eating those

foods—gluten and dairy are two common culprits.

- Heal Your Gut — Take probiotics to help your digestion and improve the balance of healthy bacteria in

your gut, which reduces inflammation.

- Supplement — Take a multivitamin/multimineral supplement, fish oil, and vitamin D, all of which help

reduce inflammation.

8/30/2017 Daniel Plan

4/4

Taking this comprehensive approach to inflammation and balancing your immune system addresses one of the

most important core systems of the body.

In the future, medicine may no longer have specialties like cardiology or neurology or gastroenterology, but new

specialists like “inflammologists”.

But by understanding these concepts and core systems that are the basis of healthy living now, you don’t have to

wait.

8/30/2017 Inhibition of pro-inflammatory responses and antioxidant capacity of Mexican blackberry (Rubus spp.) extracts. - PubMed - NCBI

https://www.ncbi.nlm.nih.gov/pubmed/20715775 1/2

J Agric Food Chem. 2010 Sep 8;58(17):9542­8. doi: 10.1021/jf102590p.

Inhibition of pro­inflammatory responses and antioxidant capacity ofMexican blackberry (Rubus spp.) extracts.Cuevas­Rodríguez EO , Dia VP, Yousef GG, García­Saucedo PA, López­Medina J, Paredes­López O, Gonzalezde Mejia E, Lila MA.

AbstractTotal polyphenolic and anthocyanin­ and proanthocyanidin­rich fractions from wild blackberrygenotypes (WB­3, WB­7, WB­10, and WB­11), a domesticated noncommercial breeding line (UM­601), and a commercial cultivar (Tupy) were evaluated for inhibition of pro­inflammatory responses[nitric oxide (NO) production, inducible nitric oxide synthase (iNOS) expression, cyclooxygenase­2(COX­2) expression, and prostaglandin E2 (PGE2)] in RAW 264.7 macrophages stimulated bylipopolysaccharide (LPS). At 50 microM [cyanidin­3­O­glucoside (C3G) or catechin equivalent], mostfractions significantly (P<0.05) inhibited all markers. The anthocyanin­rich fraction from WB­10 andthe proanthocyanidin­rich fraction from UM­601 exhibited the highest NO inhibitory activities(IC50=16.1 and 15.1 microM, respectively). Proanthocyanidin­rich fractions from the wild WB­10showed the highest inhibition of iNOS expression (IC50=8.3 microM). Polyphenolic­rich fractions fromWB­7 and UM­601 were potent inhibitors of COX­2 expression (IC50=19.1 and 19.3 microM C3Gequivalent, respectively). For most of the extracts, antioxidant capacity was significantly correlatedwith NO inhibition. Wild genotypes of Mexican blackberries, as rich sources of polyphenolics thathave both antioxidant and anti­inflammatory properties, showed particular promise for inclusion inplant improvement programs designed to develop new varieties with nutraceutical potential.

PMID: 20715775 DOI: 10.1021/jf102590p

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8/30/2017 Quantitative comparison of phytochemical profile, antioxidant, and anti-inflammatory properties of blackberry fruits adapted to Argentina - ScienceDirect

http://www.sciencedirect.com/science/article/pii/S0889157516300072 2/4

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Quantitative comparison of phytochemical profile, antioxidant, andanti­inflammatory properties of blackberry fruits adapted toArgentinaFranco Van de Velde , Mary H. Grace , Debora Esposito , María Élida Pirovani , Mary Ann Lila

Show more

https://doi.org/10.1016/j.jfca.2016.01.008

Highlights

Blackberries’ bioactive properties characterization/quantification was performed.

Only cyanidin­based anthocyanins were detected in all blackberry cultivars.

Antioxidant capacity content was higher for ‘Black Satin’ and ‘Jumbo’ than‘Dirksen’.

‘Black Satin’ and ‘Jumbo’ showed down­regulation of pro­inflammatory genes.

‘Black Satin’ and ‘Jumbo’ inhibited intracellular reactive oxidative stressproduction.

Abstract

The phytochemical profile by HPLC­TOF­MS of three blackberry cultivars (‘Jumbo’, ‘BlackSatin’ and ‘Dirksen’), adapted to the central­east of Argentina, was determined. The antioxidantcapacity by DPPH and FRAP assays, and the effect of the blackberry extracts onlipopolysaccharide (LPS)­induced nitric oxide (NO) production, reactive oxygen species (ROS)production, and biomarkers of inflammation were also evaluated. ‘Dirksen’ fruits exhibited thehighest vitamin C content (24 and 14% higher than values found in ‘Black Satin’ and ‘Jumbo’,respectively). However, ‘Jumbo’ and ‘Black Satin’ fruits presented higher total phenolic contents(more than 15%) than ‘Dirksen’. Cyanidin­3­O­glucoside was the main polyphenolic compoundquantified in all samples. ‘Jumbo’ and ‘Black Satin’ cultivars exhibited higher antioxidantcapacity, and significantly reduced the release of ROS. The mRNA expression levels ofcyclooxygenase­2 (Cox­2) and interleukin­6 (IL­6) were reduced consistently (more than 30%)by extracts of both cultivars, and showed slight suppressions on NO production. However,effective inhibition in the gene expression of interleukin­1β (IL­1β) and nitric oxide synthase(iNOS) was not observed by any extract. These results suggest the potential of blackberries

a, b c c a c

Nutrients 2016, 8(8), 518; doi:10.3390/nu8080518 (http://dx.doi.org/10.3390/nu8080518)

Comparison of Watermelon and Carbohydrate Beverage on Exercise-Induced Alterations in Systemic Inflammation, Immune Dysfunction,and Plasma Antioxidant CapacityR. Andrew Shanely (/search?authors=R.%20Andrew%20Shanely&orcid=0000­0002­1916­3809) 1,2,* (mailto:please_login)

(http://orcid.org/0000­0002­1916­3809),David C. Nieman (/search?authors=David%20C.%20Nieman&orcid=0000­0002­8305­1860) 1,2 (mailto:please_login)(http://orcid.org/0000­0002­8305­1860),Penelope Perkins­Veazie (/search?authors=Penelope%20Perkins­Veazie&orcid=) 3 (mailto:please_login),Dru A. Henson (/search?authors=Dru%20A.%20Henson&orcid=) 4 (mailto:please_login),Mary P. Meaney (/search?authors=Mary%20P.%20Meaney&orcid=) 1,2 (mailto:please_login),Amy M. Knab (/search?authors=Amy%20M.%20Knab&orcid=) 5 (mailto:please_login) andLynn Cialdell­Kam (/search?authors=Lynn%20Cialdell­Kam&orcid=) 6 (mailto:please_login)

Human Performance Laboratory, Appalachian State University, North Carolina Research Campus, Kannapolis, NC 28081, USADepartment of Health and Exercise Science, Appalachian State University, Boone, NC 28608, USAPlants for Human Health Institute, North Carolina State University, Department of Horticulture Science, North Carolina ResearchCampus, 600 Laureate Way, Kannapolis, NC 28081, USADepartment of Biology, Appalachian State University, Boone, NC 28608, USAKinesiology Department, Queens University of Charlotte, Charlotte, NC 28274, USADepartment of Nutrition, Case Western Reserve University, Cleveland, OH 44106, USA

Author to whom correspondence should be addressed.

Received: 8 July 2016 / Revised: 12 August 2016 / Accepted: 18 August 2016 / Published: 22 August 2016

(This article belongs to the Special Issue Nutrition, Health and Athletic Performance(/journal/nutrients/special_issues/nutrition_health_athletic_performance))

÷ View Full­Text (/2072­6643/8/8/518/htm) | Ƶ Download PDF (/2072­6643/8/8/518/pdf) [627 KB, uploaded 22 August 2016] |

ƹ Browse Figures (/nutrients/nutrients­08­00518/article_deploy/html/images/nutrients­08­00518­g001.png)

(/nutrients/nutrients­08­00518/article_deploy/html/images/nutrients­08­00518­g002.png)

Abstract

Consuming carbohydrate­ and antioxidant­rich fruits during exercise as a means of supporting and enhancing both performanceand health is of interest to endurance athletes. Watermelon (WM) contains carbohydrate, lycopene, L­citrulline, and L­arginine. WMmay support exercise performance, augment antioxidant capacity, and act as a countermeasure to exercise­induced inflammationand innate immune changes. Trained cyclists (n = 20, 48 ± 2 years) participated in a randomized, placebo controlled, crossoverstudy. Subjects completed two 75 km cycling time trials after either 2 weeks ingestion of 980 mL/day WM puree or no treatment.Subjects drank either WM puree containing 0.2 gm/kg carbohydrate or a 6% carbohydrate beverage every 15 min during the timetrials. Blood samples were taken pre­study and pre­, post­, 1 h post­exercise. WM ingestion versus no treatment for 2­weeksincreased plasma L­citrulline and L­arginine concentrations (p < 0.0125). Exercise performance did not differ between WM puree or

(http://serve.mdpi.com/www/my_files/cliiik.php?oaparams=0bannerid=780zoneid=4cb=d76f2d5bddoadest=http%3A%2F%2Fwww.nutritionsociety.ac.nz%2F)

Open Access Article

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carbohydrate beverage trials (p > 0.05), however, the rating of perceived exertion was greater during the WM trial (p > 0.05). WMpuree versus carbohydrate beverage resulted in a similar pattern of increase in blood glucose, and greater increases in post­exercise plasma antioxidant capacity, L­citrulline, L­arginine, and total nitrate (all p < 0.05), but without differences in systemicmarkers of inflammation or innate immune function. Daily WM puree consumption fully supported the energy demands of exercise,and increased post­exercise blood levels of WM nutritional components (L­citrulline and L­arginine), antioxidant capacity, and totalnitrate, but without an influence on post­exercise inflammation and changes in innate immune function. View Full­Text (/2072­6643/8/8/518/htm)

Keywords: endurance exercise performance (/search?q=endurance exercise performance); L­citrulline (/search?q=l­citrulline); L­arginine (/search?q=l­arginine); total nitrate (/search?q=total nitrate); ferric reducing ability of plasma (FRAP) (/search?q=ferricreducing ability of plasma (FRAP)); oxygen radical absorbance capacity (ORAC) (/search?q=oxygen radical absorbance capacity(ORAC))

Figures

(/nutrients/nutrients­08­00518/article_deploy/html/images/nutrients­08­00518­g001.png) (/nutrients/nutrients­08­

00518/article_deploy/html/images/nutrients­08­00518­g002.png)

This is an open access article distributed under the Creative Commons Attribution License(https://creativecommons.org/licenses/by/4.0/) which permits unrestricted use, distribution, and reproduction in any medium,provided the original work is properly cited. (CC BY 4.0).

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8/30/2017 Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. - PubMed - NCBI

https://www.ncbi.nlm.nih.gov/pubmed/20616787 1/2

BACKGROUND:

METHODS:

RESULTS:

CONCLUSIONS:

Am J Hypertens. 2011 Jan;24(1):40­4. doi: 10.1038/ajh.2010.142. Epub 2010 Jul 8.

Effects of watermelon supplementation on aortic blood pressure andwave reflection in individuals with prehypertension: a pilot study.Figueroa A , Sanchez­Gonzalez MA, Perkins­Veazie PM, Arjmandi BH.

AbstractOral L­citrulline is efficiently converted to L­arginine, the precursor for endothelial

nitric oxide (NO) synthesis. Oral L­arginine supplementation reduces brachial blood pressure (BP).We evaluated the effects of watermelon supplementation on aortic BP and arterial function inindividuals with prehypertension.

Heart rate (HR), brachial systolic BP (bSBP), brachial pulse pressure (bPP), aortic SBP(aSBP), aortic PP (aPP), augmentation index (AIx), AIx adjusted for HR of 75 beats/min (AIx@75),amplitude of the first (P1) and second (P2) systolic peaks, reflection time (Tr), and carotid­femoralpulse wave velocity (PWV) were evaluated in the supine position in nine subjects (four men/fivewomen, age 54 ± 3 years) with prehypertension (134/77 ± 5/3 mm Hg). Subjects were randomlyassigned to 6 weeks of watermelon supplementation (L­citrulline/L arginine, 2.7 g/1.3 g/day) orplacebo followed by a 4­week washout period and then crossover.

There was a significant treatment effect (change in the value of watermelon minusplacebo from baseline to 6 weeks) on bPP (­8 ± 3 mm Hg, P < 0.05), aSBP (­7 ± 2 mm Hg, P < 0.05),aPP (­6 ± 2 mm Hg, P < 0.01), AIx (­6 ± 3%, P < 0.05), AIx@75 (­4 ± 2%, P < 0.05), and P2 (­2 ± 1mm Hg, P < 0.05). There was no significant treatment effect (P > 0.05) on bSBP, brachial diastolic BP(DBP), aortic DBP, Tr, P1, HR, and carotid­femoral PWV.

This pilot study shows that watermelon supplementation improves aortichemodynamics through a decrease in the amplitude of the reflected wave in individuals withprehypertension.

PMID: 20616787 DOI: 10.1038/ajh.2010.142

[Indexed for MEDLINE]

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8/30/2017 Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. - PubMed - NCBI

https://www.ncbi.nlm.nih.gov/pubmed/20616787 2/2

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