Dr. N. Gregory Richardson, Optometrist
Anti-Inflammatory Diet
 

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The Doc
Insurance
Eye Exams
Glasses
Contacts
Kids/Teens
Sports
Safety
Nutrition
Fun Stuff
Email

 

 

Dr. Richardson
Optometrist
475 Yellowstone, "G"
Pocatello ID 83201
(208) 233-1551

 

Do you want more energy,
 less aches and pains,
a brighter mood
and a leaner body too?

During the past 100 years, our food has changed from being healthy whole foods, to heavily processed food full of unhealthy fats and sugar.  These unhealthy foods create chemicals that DAMAGE our bodies. As a result, people are suffering from many illnesses caused by inflammation. 

 

But, healthy, ANTI-Inflammatory foods create chemicals that actually HEAL the body. Do you really want to be healthier and FEEL BETTER?

bulletMake half your plate fruits and vegetables.
bulletDrink water instead of soda.
bulletAvoid junk food and highly processed foods.
bulletAvoid sugary and starchy foods.
bulletMake being active a fun part of your day.

Anti-Inflammatory Foods

VEGETABLES
Broccoli, Peppers, Cabbage, Cauliflower, Green Beans, Onions, Garlic, Kale, Orange-Squash, Sweet-Potatoes

FRUITS
Cantaloupe, Cherries, Apples, Avocados, Rhubarb,
Strawberries, Blueberries, Raspberries, Lemons, Limes, Oranges, Fresh-Pineapple, Guavas, Papaya

PROTEIN
Fish: Salmon, Tuna, Mackerel, Sardines, Cod, Halibut, Herring, oysters, trout, sardines, Lean Poultry, Soy and Soy foods, Grass-Fed beef

SPICES
Garlic, Ginger, Curry, Hot Peppers, Chili Peppers

NUTS   All kinds are good:
Almonds, Walnuts, Hazelnuts, Pecans, Peanut Butter

HEALTHY OILS
Olive oil, Canola oil

LIQUIDS
Water, Herbal tea, V-8 Juice, Low or Non-fat Milk

HEALTHIER CARBOHYDRATES
Whole grain bread, Whole grain cereals, Brown rice

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Inflammatory Foods

REDUCE or ELIMINATE these from your diet:

 

SUGAR AND STARCHY FOODS
sodas, candy, rich desserts, pre-sweetened cereals, white bread, white rice, white flour, noodles, pasta, biscuits, potatoes, corn, popcorn

PROCESSED MEATS
deli- meats, ham, bacon, sausage

INFLAMMATORY OILS AND TRANS FATS
butter, shortening, margarine, vegetable oil, corn oil
whole milk, boxed cookies and crackers, cakes
French fries, potato chips

ADDITIVES AND DRUGS
aspartame, monosodium glutamate, caffeinated beverages

 

You know these are bad for you. 
Why hurt your body?  Don’t eat them!

 

 “Several times a day, every day, the (unhealthy) foods we eat create small injuries compounding into more injuries, …. A diseased artery looks as if someone took a brush and scrubbed repeatedly against its wall. …This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity.”                

Dr. Dwight Lundell

 

Chronic inflammation is the root cause of many illnesses including heart disease, many cancers, arthritis, allergies, and other auto-immune diseases.

Inflammation is local redness, heat, swelling and pain. It is part of the body's healing response, bringing nourishment and immune activity to a site of injury or infection. But when inflammation persists, it damages the body and causes illness.

Stress, lack of exercise, and genetic predisposition can contribute to inflammation, but dietary choices play a big role as well.

Your body creates both inflammatory and anti-inflammatory chemicals, called "prostaglandins" from nutrients in the food that you eat. Imbalances in your diet can lead to the creation of excessive amounts of inflammatory prostaglandins, which fuel your body's inflammatory response. Conversely, the consumption of certain nutrients, like omega-3 fatty acids, allows your body to produce more anti-inflammatory prostaglandins, which it uses to reduce inflammation.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

More Nutrition Information

Eye Nutrition

Inflammatory
Index Ratings
(Takes you to an outside site.)

The index rates foods to indicate how inflammatory they are.  Negative ratings indicate Inflammatory foods.  Positive ratings indicate an Anti-Inflammatory effect from that food.  Try for a total of +50 each day.

 

Dr. Richardson
Optometrist
475 Yellowstone, "G"
Pocatello ID 83201
(208) 233-1551