Superhero Foods

Inflammation, in a simplified way, is our bodies' natural defence to dealing with harmful stimuli. It plays a critical role in maintaining our immune system and a healthy vascular system. When inflammation becomes chronic, or uncontrolled it can lead to vascular diseases and seriously impact our health. One of the ways that you can control inflammation is through your diet.

There are foods that actually promote or cause inflammation. For most of us, a high-carb, low protein diet is an inflammatory diet. There are many amazing foods that help to fight inflammation. We think of them as superheros of the food world and we're going to share 6 foods that are great at helping reduce inflammation and fighting pain & stiffness in your joints. This list of superhero foods has been recommended by the NYU Langone Medical Center.

Little food gems if ever there was. Delicious and packed full of goodness. Deep rich hues are characteristic of berries and it's the antioxidant compounds found in this fruit that give it this rich colour.

Antioxidants and ellagic acid, also found in berries, are great at fighting inflammation and combating the pain and stiffness that it causes.

Berries are very easy to incorporate into your diet. Eat them as is, add them to your cereal, top off yogurt with them or blend them in a smoothie.

Special note: consult your family doctor before making major changes to your diet and to have a test to learn if inflammation is a concern for your health.

Superhero Foods continued

One of nature's most power-packed potent anti-inflammatory. Ginger works by blocking several different genes and enzymes that promote inflammation and discomfort in your joints. Next time you have sushi don't forget to eat the ginger!

Ginger is a very versatile and flavorful root and can be added to stir-fry, soup and smoothies.

Superheros wear the colour orange. Okay, it's not just carrots, but any orange veggie like butternut squash and sweet potatoes. What makes this lineup qualify as a superhero food? Vitamin A and beta-carotene. These two nutrients are serious inflammation fighters.

Include them as a side dish with your main meal. Drizzle with olive oil, sprinkle with spices and bake them until soft and slightly brown.

You need omega-3 and oily fish are full of it. Omega-3 fatty acids help reduce joint pain and stiffness by suppressing the enzymes that erode cartilage and the proteins that regulate inflammation. The best kinds are fish like salmon, mackerel and sardines.

You can bake them, bbq them or in the case of sardines, you can add them to your salad.

Red Apples
Our apologies if your are one, but ‘an apple a day keeps the doctor away’ has a ring of truth to it. Red apples contain quercetin. This is an antioxidant that may keep arthritis and its associated pain at bay, and the rich red hue of an apple is the result of the anthocyanins apples are so rich in. Anthocyanins are strong anti-inflammatory compounds.

Eat an apple by itself as a snack, with your favorite cheese, in a salad...creativity is the only limit with this superhero food.

Fight inflammation and repairs its damages at the same time. Nuts are loaded with healthy fats and antioxidants. The American Journal of Clinical Nutrition published findings from a study that spanned over a 15-year period. The study reported that the people who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared to people who ate the fewest nuts.

Add nuts to your cereal, top off your yogurt and berries with them or just have some as an afternoon snack.

We hope that you will incorporate some of these foods into your daily diet. Every measure taken adds to your overall health and well-being.

Homework Time!

We are now back into the school year routine.
Here are some tips to make homework time a much happier time.

  1. Designate a single area of your home or your child's rooms as the “homework station”. The benefit is that it set ups a tangible and physical routine to doing homework. Or, in other words, it's not during commercial breaks or at the breakfast table.

  2. Provide a timer for your kids; this way, they can track their own progress, and learn time management skills.

  3. Let them do their homework in manageable blocks of time and include times for breaks.

Happier homework time makes for a happier family.

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