Grocery Shopping list!

Well, I have talked to several people and I promise this diet is NOT hard or confusing.  I wanted to simplify things a little bit for those who are interested and thought I would start at the grocery store.   There is a way to eat right and save money. 

Rule of thumb in the grocery store - CONCENTRATE ON THE PERIPHERY.  Focus on what you can find on the outside aisles of the grocery store.  I know at most stores, on the very outside of the stores is located the produce and fresh foods.  You will actually save money if you start buying fresh vegetables and cook your own meals as compared to buying things in a box.    I would highly caution anything in a box or can because there are so many hidden "things" in them. 

Here are some other rules when beginning the anti-inflammatory diet.

1.  Cut out COMPLETELY white flours - this includes white pastas, breads, packaged meals and rices.  Even more "whole wheat" breads have "enriched whole wheat" in the ingredients which is actually processed flour.  I would recommend cutting out all breads for at least 2 weeks when you are getting started with this diet.  In moderation, begin to add whole wheat pastas and brown rices back into your diet.

2.  Cut out the high sugary foods - cereal, fruit snacks, granola bars, candy bars, fruit juices.  Make sure you keep an eye on the amount of sugar in ingredients.  For the first 3 weeks I started this diet, I cut out all sugar and only had fresh fruit for my sugar.  After the "sugar withdrawals" that lasted 4 or 5 days, I don't even crave sugar much anymore.  THAT my friends is a miracle.

3.  Increase your amount of veggies - stir fry them.....eat them raw.....eat them ona salad.....roast them in the oven. 

4.  Eat your fruits!

5.  Begin to add the different spices I have pointed out that are high in antioxidents and are anti-inflammatory.  To name a few are cinnamon, ginger, parsley, garlic and pepper. 

Cinnamon - mmmm....smell the goodness!

MMMMMmmmmm - Cinnamon.  I can remember mom making cinnamon toast in the mornings before school.  Cinnamon is one of those spices you absolutely have to have in your pantry and add it to anything.  Plus when you are baking something with cinnamon, your entire house smells amazing and guests will think you are the master chef!

Recently I met two of my favorite friends from Nashville in a small little town of Linden, TN.  Our dear friend Cathy had a birthday so we stayed in the famous Commodore Hotel and had a fantastic time.  We ate dinner downstairs in the cafe and even met the mayor who wished Cathy a happy birthday - I know....small town!  The next day we walked around the shops and found a cute organic coffee shop and I bought an entire bag of cinnamon sticks. 

What on earth am I going to use with all those cinnamond sticks? 

So I have sipped on a cup of coffee with a cinnamon stick so now I only have 76 left to use up.  Hmmmm.  So I decided to try to make a fruit tart and "healtify" it (is that a word?)  So here is a Lemon Blueberry Tart recipe

Cinnamon is an anti-inflammatory spice for a few reasons.  First, it helps to decrease platelets from clumping together because it release arachidonic acid to lessen inflammation.  Cinnamon is also an anti-microbial to help stop the growth of bacteria as well as fungi and yeast, most commonly problematic is Candida. 

Seasoning food with cinnamon can lessen the impact of blood sugar spikes.  We know that with high carbs in white flours or white sugars they can cause a spike in blood sugar causing an inflammatory process and can lead to many diseases.  Cinnamon can help regulate the effect of sugars and also slows the rate at which the stomach empties after meals.  Cinnamon is an excellent spice with those who have diabetes.

Cinnamon is an excellent source of iron, dietary fiber and calcium.  The combo of calcium and fiber can help to remove bile, which prevents damage to colon cells - thus helping to prevent colon cancer.  Cinnamon also helps aid in digestion and may prevent bloating.

Lemon Blueberry Tart

It's not summer time and it's a cold February day so I need a little reminder that summer is coming.  Fruit tarts always remind me of summer time.  This recipe is loaded with antioxidants and ingredients that are anti-inflammatory. 

I bought a new ingredient - Agave nectar.  "Ah-GAH-vay" is from the same plant that tequila is made. 

The taste is almost a combination of honey and maple syrup and is about 1.5 times sweeter than sugar so you need much less in recipes.  Agave nectar has a less glycemic index than regular suger.  High glycemic foods such as white flour and white sugars quickly spike in your body and you feel tired after eating high glycemic foods.    The American Diabetic Administration states that agave has an equal amount of carbs as white sugar does but has a reduced glycemic index.   Like all sugar, it should be used in moderation.

Tart crust:
1 1/2 cups brown rice flour
5 tablespoons of coconut oil (I actually used grapeseed oil)
1 tablespoon Cinnamon
2 tablespoons Agave nectar

Mix all ingredients and press into a tart pan.  Bake in preheated oven at 350 degrees for 15 minutes or a little longer until it turns a light brown.  Let cool.

Lemon Tart filling

2 cups fat free plain greek yogurt
3 tablespoons agave nectar - adjust to your taste
1 teaspoon vanilla extract
juice of 1 lemon

When crust is cooled, pour lemon tart filling and spread evenly.  Sprinkle blueberries or any fruit and garnish with lemon slices.  Place in refrigerator for a few hours.  YUM!

Vegan fudge recipe

For the love of chocolate!

The Science behind inflammation - part II - Importance of Cortisol

This posting is to describe the importance of foods high in sugar and white flour can cause inflammation using cortical in our bodies. It’s a little detailed but was VERY insightful for me!

****Be warned - I don't have any pictures so I hope you don't get too bored***