Dr. Weil's anti-inflammatory diet is based on the idea that the foods you eat can affect how your body fights disease and heals itself.
The diet focuses on eating foods that reduce inflammation and increase overall health, such as vegetables, fruits, whole grains and nuts. This plan also emphasizes avoiding certain foods that may cause inflammation in your body – namely processed meats (such as hot dogs) and other foods containing additives or preservatives.
You should avoid processed meats, which have been linked to colon cancer and heart disease. These include:
Sausage and salami
Hot dogs and other luncheon meats (bologna)
Bacon
Deli sandwiches containing meat or cheese, such as ham salad, tuna salad, chicken salad, egg salad and meat loaves (cold cuts)
Title: Anti-Inflammatory Diet Tips From Dr. Andrew Weil
YouTube Channel: POPSUGAR Fitness
Reduce or eliminate processed foods, which contain substances that cause inflammation.
The first step to eating like Dr. Weil is to reduce or eliminate processed foods from your diet. Processed foods are high in sugar, salt and saturated fat, which have been linked to inflammation. They are also low in essential nutrients and are loaded with chemical additives that can exacerbate inflammation.
The second part of his Anti-Inflammatory Diet is all about switching up the way you eat so that you’re consuming more whole grains and fewer processed carbs, cutting down on refined sugars and artificial sweeteners (or avoiding them altogether), increasing your intake of fruits and veggies, incorporating legumes into your meals as often as possible (they’re high in fiber) — basically making sure all the basics are covered while still allowing yourself some small treats here or there when they fit into your overall dietary plan!
Eat as many fruits and vegetables as you can.
Fruits and vegetables are the best sources of vitamins, minerals, fiber, antioxidants and phytonutrients. Research has shown these compounds can help protect your body from disease.
Antioxidants are found in colorful foods like berries, citrus fruits and leafy greens. They help prevent cell damage caused by free radicals (molecules that can cause cell damage).
Free radicals can be hazardous to your health because they may contribute to cancer or heart disease.
Phytonutrients are plant compounds that provide health benefits without being considered essential nutrients (like vitamins or minerals).
For example: polyphenols are linked to reducing inflammation while flavonoids have antioxidant properties that may reduce your risk of cardiovascular disease and certain cancers.
Include fresh herbs and spices to improve the taste of prepared foods and replace salt.
Use herbs and spices to add flavor to food. You can use them in place of salt, or you can experiment with different combinations of herbs and spices to create new flavors.
Herbs and spices are good for you because they contain a lot of antioxidants that help fight free radicals, which cause damage inside your cells by stealing electrons from good molecules like DNA, lipids (fats), carbohydrates (sugars), etc., so that they become unstable/damaged/cancerous; in fact there have been several studies showing that people who eat diets rich in antioxidants (like those found in many different types of plants including alliums like garlic) have lower rates of heart disease, stroke and cancer than those who don't!
Select whole grain products rather than refined ones – these are the better sources of carbohydrates.
The real reason to choose whole grains over refined ones is that the former contain more fiber, more vitamins and minerals, and a higher concentration of phytonutrients (plant compounds with health benefits). Whole grains are also digested more slowly than refined grains, which means they're less likely to spike your blood sugar. This makes them particularly helpful for people who have diabetes or are at risk for it.
Finally, whole-grain intake has been associated with a lower risk of obesity and heart disease; it's also linked to lower cholesterol levels in women while men tend to see an increase in LDL (bad) cholesterol after eating white bread but not brown rice or oatmeal.
The right foods can help your body stay healthy against numerous diseases
In addition to age-related diseases, environmental toxins can also cause inflammation. These toxins include airborne pollutants, cigarette smoke and secondhand smoke, and the chemicals in our cosmetics and personal care products.
The foods that help fight inflammation are all about getting back to basics. They are whole foods that have not been processed or refined in any way: no white flour or sugar; no trans fats or hydrogenated oils (think margarine); no refined salt. Whole grains like brown rice and quinoa can help reduce inflammation because they contain anti-inflammatory compounds that are removed during refinement.
In conclusion, it is important to avoid processed foods that can cause inflammation in your body. You should also avoid eating too much saturated fat and sugar, as well as drinking alcohol excessively. The right diet will help you stay healthy against numerous diseases such as the common cold or flu virus.
If you are looking for a cookbook in Dr. Weil’s anti-inflammatory diet,
on Amazon has over 13 reviews and got 3.9 out 5 star rating.
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Dr. Andrew Weil (Actor)
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