Melissa Wiliams, Freelance Writer | Co-Owner, Yoga Junction
1. Give up cereal. Unfortunately, unless you’re making it yourself, most store-bought cereals can cause blood sugar spikes. (Hence explaining our desire for a scone at 10 a.m.) Skip the cereal and go for a bowl of plain Greek yogurt (known to help manage weight) topped with walnuts and berries both of which provide anti-inflammatory benefits!
2. Back to the Greek thing. If you’re eating yogurt already, you might be in the right direction. But if your yogurt is “flavored” most likely, you’re just sabotaging your healthy choice with a ton of added sugar. Go for Greek yogurt, which has less sugar naturally and more protein than the regular plain. We prefer low-fat Greek, but the whole fat and non-fat varieties are good too. Taking out the sugar decreases the inflammatory response.
3. Spice it up. Dr. Jennifer Workman advised me years ago to add cinnamon to cottage cheese to help manage the inflammatory response. Now mainstream doctors are taking note too; just a quarter of a teaspoon per day has anti-inflammatory effects.
4. Sorry Paleo. The Paleo diet eschews beans and legumes, but recent research shows that protein-rich legumes and beans actually help decrease inflammation; animal protein doesn’t have such beneficial properties.
5. Salt isn’t good for you or your waist line. Skip the salt shaker and go for spices, including chili powder and turmeric, both of which have anti-inflammatory effects.
6. Ditch the bottled dressing. Again, a sugar hog, bottled salad dressings should be treated like fake maple syrup; used rarely if at all. Instead make your own salad dressing. We love Cookie & Kate’s salad dressing (below).
Cookie & Kate’s Greek Salad Dressing (cookieandkate.com)
- ½ cup quality olive oil
- ¼ cup red wine vinegar
- 2 cloves garlic, minced
- 1½ teaspoon dried oregano
- 1 teaspoon Dijon mustard
- ¾ teaspoon fine-grain sea salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon agave nectar or sugar
1. Make the dressing: In a liquid measuring cup, whisk together the dressing ingredients until emulsified. Transfer to an air-tight container with a lid to store the leftovers.