Inflammation is one of those benign, sneaky, and pervasive bodily symptoms that increase lethargy and dullness. It’s a key factor in a series of medical conditions. Eating for vitality is about choosing foods that contribute to an anti inflammatory diet while eliminating toxins.
As people age, they find their bodily functioning requires more care and attention, prompting many to search for a right diet to improve their health and physical condition. The anti inflammatory diet has gained a lot of attention among seniors because it can help reduce the discomforts while the body enters a more chronic inflammatory state due to aging. It also aids in decreasing the risk of chronic conditions such as type 2 diabetes, heart diseases and arthritis.
Lifestyle Hallmarks for an Anti-Inflammatory Diet
To get the most benefits from following a diet, there are lifestyle markers that you should also take into account.
Get Enough Sleep
The first is getting adequate sleep. Without regular deep sleep (about 7-9 hours each night), the body cannot fully absorb nutrients. Thus, experiencing long-lasting changes in the body becomes strenuous and far-fetched.
So, develop a nightly routine, minimize technology before bed, and consider drinking some chamomile or lavender tea.
Exercise Regularly
Secondly, exercising frequently and hydrating regularly will not only enhance your ability to sleep well but will also regulate your hormones and ensure your organs, circulation, and digestion are working well. Exercise also boosts energy and improves muscle strength.
It can be as simple as going for a 30-minute walk, taking a yoga class, doing aerobics, or practicing a sport. The point is to challenge the body so that increased blood flow can raise your body’s oxygen levels.
2 Anti-Inflammatory Diet Recipes
If you’re going to follow an anti-inflammatory diet, be sure to eliminate inflammatory foods. Although it takes strong willpower, your body, mind, and spirit will thank you once the effects settle in.
Eliminating refined carbs, processed foods, fried foods, processed meats, and sugar-sweetened drinks is essential to lowering inflammation in the body. Here are two recipes to consider!
1. Instant Pot Lentil Soup
Lentils are high in fiber and phytonutrients, which reduce inflammation. They’re a great addition to your diet, inexpensive, and rich in protein.
Ingredients:
- 2 tablespoons extra-virgin olive oil, divided
- 1 cup chopped yellow onion
- 1 cup chopped carrots
- 1 cup chopped turnip
- 1 tablespoon chopped fresh thyme
- 6 cups low-sodium vegetable broth
- 2 cups brown lentils, rinsed
- ¾ teaspoon salt
- 5 cups fresh baby spinach
- 1 ½ tablespoons balsamic vinegar
- 3 radishes, cut into matchsticks
- ¼ cup packed fresh flat-leaf parsley leaves
Instructions:
- Soak the lentils overnight in water. Strain and rinse.
- Select Sauté on your multi-cooker and preheat it to the high-temperature setting. Next, add 1 tablespoon of oil to the cooker and wait until the oil shimmers. Once shimmering, add the onion, carrot, turnip, and thyme. Stir occasionally until the onions are tender. Finally, stir in the vegetable broth, lentils, and salt.
- Press Cancel and cover the cooker, locking the lid in place. Turn the steam release handle to the Sealing position. Select the Manual/Pressure Cook setting. Select High pressure for 10 minutes.
- When cooking is complete, carefully turn the steam release handle to the Venting position and let the steam fully escape (the float valve will drop; this will take about 5 minutes) before removing the lid from the cooker. Stir in the spinach and vinegar.
- Toss radishes and parsley with the remaining 1 tablespoon oil in a small bowl. Top with the radish mixture.
2. Roasted Cauliflower & Potato Curry Soup
This recipe will satisfy your tastebuds, all while nourishing and reducing inflammation.
Ingredients:
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 ½ teaspoons ground cinnamon
- 1 ½ teaspoons ground turmeric
- 1 ¼ teaspoons salt
- ¾ teaspoon ground pepper
- ⅛ teaspoon cayenne pepper
- 1 small head cauliflower, cut into small florets (about 6 cups)
- 2 tablespoons extra-virgin olive oil, divided
- 1 large onion, chopped
- 1 cup diced carrot
- 3 large cloves garlic, minced
- 1 ½ teaspoons grated fresh ginger
- 1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
- 1 (14-ounce) can no-salt-added tomato sauce
- 4 cups low-sodium vegetable broth
- 3 cups diced peeled russet potatoes (1/2-inch)
- 3 cups diced peeled sweet potatoes (1/2-inch)
- 2 teaspoons lime zest
- 2 tablespoons lime juice
- 1 (14-ounce) can coconut milk
- Chopped fresh cilantro for garnish
Instructions:
- Preheat the oven to 450 degrees F.
- Combine coriander, cumin, cinnamon, turmeric, salt, pepper, and cayenne in a small bowl. In a large bowl, toss the cauliflower with 1 tablespoon oil, sprinkle with 1 tablespoon of the spice mixture, and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned (15-20 minutes). Set aside.
- Meanwhile, heat the remaining 1 tbsp of oil in a large pot over medium-high heat. Cook the onions and carrots, stirring often, until starting to brown (3 to 4 minutes). Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile, and the remaining spice mixture. Cook and stir for 1 more minute.
- Stir in the tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender (35 to 40 minutes).
- Stir in the coconut milk and the roasted cauliflower. Return to a simmer. Serve garnished with cilantro and chiles, if desired.
Z.E.N. Foods Can Enhance Your Diet
At Z.E.N. Foods, we know cooking healthy can be tedious work. That’s why we’re here to help you with our personalized meal plans and farm-to-table healthy meal deliveries.
Our meal plans help you save time and energy while improving your health and overall wellness. Check out our sample menu, and call us at (310) 205-9368 to set up a plan with one of our consultants today! We look forward to working with you.
