Inflammation...The real issue

I have been listening to a lecture by Barry Sears PhD. author of The Zone Diet   http://www.webmd.com/diet/zone-what-it-is   I have learned that silent inflammation affects every area of our body. It affects cholesterol, heart health, and weight. It also contributes to and may be the cause of cancer. How can we decrease our inflammation?  First we need to keep our insulin stable. Avoiding large fluctuations in insulin keeps inflammation down. Well how do you do that? Balancing protein, carbohydrates and fats is the way.  Eating a small portion of protein 1-3oz. , a dash of fat and the rest healthy vegetables like dark green vegetables will keep the insulin balanced. Also adding fish oil supplements to the diet can reduce inflammation. Other foods that help reduce inflammation include Fatty Fish like Salmon, Tuna, Mackerel and Sardines; whole grains like wild rice and brown rice; dark leafy greens; nuts, especially almonds and walnuts; beets; ginger; turmeric; garlic, especially raw garlic; olive oil; berries like blueberries and raspberries; and tart cherries.


Fruit Crumble

1 green apple
1 red apple
1/2cup blueberries
1/2 cup cherries
Cut apples in small pieces removing the core and seeds. Place apples, berries and cherries in a baking dish. Sprinkle with 2 Tblsp. water.
Topping
1 cup old fashion oats (Gluten free)
3 Tblsp. coconut sugar
1/4 cup garbanzo bean flour
2 Tblsp coconut oil or unsalted butter
Cut oil into dry ingredients and sprinkle over fruit. Bake at 350 degrees for 15 minutes

White Chicken Chili (Stew)

2 bone-in large chicken breasts (preferably free range)

Boil chicken in 4 cups water, 1Tblsp. Apple Cider Vinegar, ½ tsp. garlic powder, ½ tsp. salt for 2 hours on medium/low. (The apple cider vinegar helps to soften the bones so you get some of the nutrients from the bones and cartilage). Cool chicken, remove meat from bones and chop. Set aside.

In your chicken broth add:

½ cup chopped carrots

½ cup chopped celery

½ cup chopped onion

Cook until carrots are tender in broth.

Add:

1—16 oz. cans cannellini beans- rinsed and drained

1—16 oz. can white northern beans leave juice in

1- 4.5 oz. chopped green chiles

Add back chopped chicken

Add:

1tsp.ground cumin

½ tsp. turmeric

¼ tsp. red cayenne pepper

¼ tsp. coriander

More Chicken stock as needed (add about 2-3 cups more)

Let simmer for another 30 minutes to an hour. Serve hot with crackers or corn bread

Makes 6 servings- Approximately 300 calories per serving (this does not include the corn bread or crackers)