Health & Balance

Inflammation is the body’s natural response after exposure to infections, toxins, or an injury. However, when such a reaction is chronic, it may lead to various health issues, including lifestyle diseases, heart diseases, and cancer. The good news is that you can combat these adverse effects by incorporating anti-inflammatory foods into your diet. So, what are the best anti-inflammatory foods? How do you start an effective anti inflammatory diet? These and more questions will be answered in this Foodie Fit blog.

What are Anti-Inflammatory Foods?

So, anti-inflammatory foods are those rich in antioxidants, such as minerals, fiber, vitamins, and omega-3 fatty acids that help the body combat chronic inflammation, allowing it to resolve the health issue on its own without the need for medication. They do so by neutralizing free radicals that are responsible for causing an array of ailments and conditions.

If you are new to an anti-inflammatory diet, start slowly and deliberately by incorporating natural anti-inflammatory foods and swapping refined foods with fruits, whole grains, and vegetables.

Anti-Inflammatory Food Benefits

There are many more benefits of eating anti-inflammatory foods than simply an alleviation of physical discomfort, swelling, and pain. Specifically, an anti-inflammatory diet provides many supposed benefits, including but not limited to:

Reduced Risk of Chronic Disease

Anti-inflammatory foods have been shown to significantly reduce one’s risk of chronic diseases such as Alzheimer’s, diabetes, and cardiovascular diseases. They may also help lower blood pressure, oxidative stress, and blood sugar.

Support for Autoimmune Conditions

Individuals struggling with autoimmune conditions greatly minimize inflammatory triggers by embracing an anti-inflammatory diet. Your immune system is improved with the added and beneficial nutrients, leading to fewer symptoms of autoimmune conditions such as flare-ups and fatigue.

Improved Digestive Health

Anti-inflammatory foods and diets are also known to promote gut health, thus aiding in digestion and digestion support. Natural anti-inflammatory foods are rich in fiber, and some are even fermented, making them an excellent choice for conditions such as leaky gut, irritable bowel syndrome (IBS), and Crohn’s disease.

Enhanced Muscle and Cognitive Functions

Turmeric and fatty fish are some of the best anti-inflammatory foods to enhance muscle functions. Inflammation may cause muscles to be stiff, leading to chronic pain over time. The nutrients present in an anti-inflammatory diet promote mobility, thus reducing discomfort. Several studies have demonstrated a correlation between inflammation and cognitive decline. Specifically, berries and Omega-3 Fatty Acids are anti-inflammatory foods that support a balance of neurotransmitters and promote long-term brain health.

The Best Anti-Inflammatory Foods

Some of the best natural foods in an anti-inflammatory diet include:

Vegetables, Fruits, and Whole Grains

Many anti-inflammatory foods contain polyphenols, sulforaphane, flavonoids, and antioxidants. These nutrients and chemicals can be found in vegetables, whole-grain foods, and fruits, including:

• Strawberries
• Brown rice
• Cauliflower
• Red bell peppers
• Blueberries
• Oats
• Quinoa
• Broccoli
• Sweet potatoes
• Brussels sprouts.

Omega-3 Rich Foods

An effective anti-inflammatory diet should also include Omega-3 foods. These foods have healthy fats that contain zeaxanthin, omega-3 fatty acids, lutein, and organosulfur. Some of the best anti-inflammatory foods in this category include:

• Walnuts
• Salmon
• Chia seeds
• Garlic
• Mackerel
• Flaxseeds
• Avocados
• Sardines
• Extra-virgin olive oil
• Onions

The Best Anti-Inflammatory Supplements

You can add anti-inflammatory supplements to your anti-inflammatory diet to get even more health benefits. The best anti-inflammatory foods are those rich in omega-3 fatty acids. Omega-3 supplements (such as EPA and DHA) can help your body bridge the gap and meet nutritional needs. Turmeric, meanwhile, is among the best natural anti-inflammatory foods because it contains a potent antioxidant, curcumin. You can enhance your autoimmune anti-inflammatory diet with other foods such as bromelain, ginger, and green tea extract.

Reduce Processed Foods

In addition to eating and incorporating anti-inflammatory foods listed above, you will also want to reduce foods that are over-processed, high in sugar and those that contain artificial additives. Such foods are known to trigger inflammation.

Summary

An anti-inflammatory diet is a potent solution to inflammation, as well as a myriad of other health conditions. You will get noticeable health benefits when you incorporate to natural anti-inflammatory foods into your diet, while also reducing processed foods and sugars. Start today and be on your way to a healthier you.

Inflammation is the body’s natural response after exposure to infections, toxins, or an injury. However, when such a reaction is chronic, it may lead to various health issues, including lifestyle diseases, heart diseases, and cancer. The good news is that you can combat these adverse effects by incorporating anti-inflammatory foods into your diet. So, what are the best anti-inflammatory foods? How do you start an effective anti inflammatory diet? These and more questions will be answered in this Foodie Fit blog.

What are Anti-Inflammatory Foods?

So, anti-inflammatory foods are those rich in antioxidants, such as minerals, fiber, vitamins, and omega-3 fatty acids that help the body combat chronic inflammation, allowing it to resolve the health issue on its own without the need for medication. They do so by neutralizing free radicals that are responsible for causing an array of ailments and conditions.

If you are new to an anti-inflammatory diet, start slowly and deliberately by incorporating natural anti-inflammatory foods and swapping refined foods with fruits, whole grains, and vegetables.

Anti-Inflammatory Food Benefits

There are many more benefits of eating anti-inflammatory foods than simply an alleviation of physical discomfort, swelling, and pain. Specifically, an anti-inflammatory diet provides many supposed benefits, including but not limited to:

Reduced Risk of Chronic Disease

Anti-inflammatory foods have been shown to significantly reduce one’s risk of chronic diseases such as Alzheimer’s, diabetes, and cardiovascular diseases. They may also help lower blood pressure, oxidative stress, and blood sugar.

Support for Autoimmune Conditions

Individuals struggling with autoimmune conditions greatly minimize inflammatory triggers by embracing an anti-inflammatory diet. Your immune system is improved with the added and beneficial nutrients, leading to fewer symptoms of autoimmune conditions such as flare-ups and fatigue.

Improved Digestive Health

Anti-inflammatory foods and diets are also known to promote gut health, thus aiding in digestion and digestion support. Natural anti-inflammatory foods are rich in fiber, and some are even fermented, making them an excellent choice for conditions such as leaky gut, irritable bowel syndrome (IBS), and Crohn’s disease.

Enhanced Muscle and Cognitive Functions

Turmeric and fatty fish are some of the best anti-inflammatory foods to enhance muscle functions. Inflammation may cause muscles to be stiff, leading to chronic pain over time. The nutrients present in an anti-inflammatory diet promote mobility, thus reducing discomfort. Several studies have demonstrated a correlation between inflammation and cognitive decline. Specifically, berries and Omega-3 Fatty Acids are anti-inflammatory foods that support a balance of neurotransmitters and promote long-term brain health.

The Best Anti-Inflammatory Foods

Some of the best natural foods in an anti-inflammatory diet include:

Vegetables, Fruits, and Whole Grains

Many anti-inflammatory foods contain polyphenols, sulforaphane, flavonoids, and antioxidants. These nutrients and chemicals can be found in vegetables, whole-grain foods, and fruits, including:

• Strawberries
• Brown rice
• Cauliflower
• Red bell peppers
• Blueberries
• Oats
• Quinoa
• Broccoli
• Sweet potatoes
• Brussels sprouts.

Omega-3 Rich Foods

An effective anti-inflammatory diet should also include Omega-3 foods. These foods have healthy fats that contain zeaxanthin, omega-3 fatty acids, lutein, and organosulfur. Some of the best anti-inflammatory foods in this category include:

• Walnuts
• Salmon
• Chia seeds
• Garlic
• Mackerel
• Flaxseeds
• Avocados
• Sardines
• Extra-virgin olive oil
• Onions

The Best Anti-Inflammatory Supplements

You can add anti-inflammatory supplements to your anti-inflammatory diet to get even more health benefits. The best anti-inflammatory foods are those rich in omega-3 fatty acids. Omega-3 supplements (such as EPA and DHA) can help your body bridge the gap and meet nutritional needs. Turmeric, meanwhile, is among the best natural anti-inflammatory foods because it contains a potent antioxidant, curcumin. You can enhance your autoimmune anti-inflammatory diet with other foods such as bromelain, ginger, and green tea extract.

Reduce Processed Foods

In addition to eating and incorporating anti-inflammatory foods listed above, you will also want to reduce foods that are over-processed, high in sugar and those that contain artificial additives. Such foods are known to trigger inflammation.

Summary

An anti-inflammatory diet is a potent solution to inflammation, as well as a myriad of other health conditions. You will get noticeable health benefits when you incorporate to natural anti-inflammatory foods into your diet, while also reducing processed foods and sugars. Start today and be on your way to a healthier you.

Food and dieting are two aspects that often go hand in hand, especially for those seeking a healthier lifestyle. The latest trend in the fitness and health world is intermittent fasting. It is all over social media platforms, with people sharing their intermittent fasting schedules. But what is intermittent fasting? And does intermittent fasting work? And, most importantly, is intermittent fasting healthy? In this Foodie Fit blog, we examine these and other questions.

What is Intermittent Fasting?

Intermittent Fasting involves choosing to eat for specific hours, and fasting for the rest of the time. The pattern of eating and fasting is constant despite the intermittent fasting schedule you decide to follow. The two most common types of intermittent fasting, meanwhile, are full-day and time-restricted fasting/eating.

The Supposed Science and Benefits Behind Intermittent Fasting

Intermittent fasting has been purportedly backed by science, with articles published on reputable websites such as Johns Hopkins Medicine, Healthline, and Mayo Clinic. According to a 25-year study by neuroscientist Mark Mattson, the human body is capable of going without food for hours and even days. He opines that this is an adaptation from a time when farming, hunting, and gathering were the primary means of obtaining food. People became conditioned to go for long periods without food. Is intermittent fasting healthy? By this research, yes, it is. The next logical question is, does intermittent fasting work? As we will cover in this blog, its efficacy is heavily impacted by the type of intermittent fasting. 

Meanwhile, when done correctly, there are many benefits to intermittent fasting, including but not limited to:

Brain Health

It seems like a far-fetched question, but does intermittent fasting work to improve brain health? Research has, on a preliminary basis, shown that this dietary pattern may boost verbal and working memory. The mind is sharper, and there is an increased release of brain-derived neurotrophic factor (BDNF). This brain hormone helps in the growth of new nerve cells. Note that more research is needed to holistically support such a claim. 

Heart Health

Triglycerides, high blood pressure, and bad cholesterol are some of the elements that trigger heart problems. Research has shown that individuals following specific types of intermittent fasting schedules exhibit better heart health, characterized by improved blood pressure and lower resting heart rates. 

Physical Health

The primary reason people want to start an intermittent fasting plan is weight management, as your body burns fat during fasting periods. Individuals on this pattern have reported excellent results, ranging from improved appetite management to weight loss. An intermittent fasting schedule that involves fasting for up to 16 hours can promote fat loss without compromising muscle mass. Other related health benefits include reduced tissue damage, insulin resistance, and inflammation.

A Preliminary Intermittent Fasting Schedule

Many individuals should not participate in any intermittent fasting schedule due to pre-existing health variables or conditions. Specifically, if you are pregnant, under 18 years old, breastfeeding, prone to bone loss, have Type 1 diabetes, or are prone to eating disorders, intermittent fasting is not recommended. 

If you have consulted with a primary care physician and are not high-risk, there are two primary fasting schedules that are utilized to improve weight management: the 5:2 and 16:8 approach.

The 16:8 Approach

In the daily 16:8 daily approach, you will eat for 8 hours and fast for 16 hours. You can drink water, black tea, and coffee during the 16-hour fasting period. A well-balanced, nutritious diet during the 8 hour eating period is encouraged, featuring leafy greens, lean protein, whole grains, and healthy fats. 

The 5:2 Approach

This is an alternate-day fasting where you eat regular meals for 5 days and fast for 2 days. The meals can be regular or lower-calorie, but the general rule of thumb is to consume no more than 600 calories per day for 5 days. Again, your response to Is intermittent Fasting healthy will be determined by the foods and drinks you choose to have during the eating phase.

When considering these two approaches, note that the 16:8 approach is regarded as the healthier, less restrictive pattern of eating. Although it elicits a fasting schedule, there is no inherent restriction of caloric intake, but rather, a structured schedule of eating and not eating that encourages deliberate food intake. 

The Case Against Intermittent Fasting

Before engaging in intermittent fasting in any capacity, be sure to consult your primary care physician to ensure that fasting does not exacerbate current health conditions. 

Although intermittent fasting – if done carefully, deliberately, and with the consultation of a health professional – may yield beneficial results for certain individuals, it is not a one-size-fits-all solution for weight management or overall dietary health. Specifically, those attempting to intermittently fast have struggled with side effects including but not limited to:

• High hunger levels
• Prolonged digestive issues
• Fatigue and low energy levels
• Mood swings 
• Inconsistent sleep patterns
• Dehydration
• Lack of proper nutrients
• Eating disorders
• Muscle loss
• Decreased metabolism

If you are considering intermittent fasting, consider more deliberate, less invasive practices before engaging fully such as intuitive and slowed eating, which allows one to listen to their body without extreme fasting practices.

Summary

Regardless of your health needs, pre-existing conditions, or goals, intermittent fasting should be done in a measured, calculated, and educated manner. Always consult with your primary care physician before deciding upon intermittent fasting, and begin with less restrictive practices such as intuitive eating to start. 

Meanwhile, when deciding upon an intermittent fasting schedule, focus upon a strategy that limits time eaten, not foods eaten. This will ensure a sustainable solution that focuses on deliberate and nutritious eating patterns to support your holistic self.

A healthy diet often involves replacing heavy carbs with lighter options that fuel your body with energy and nutrients. You might choose to start a low-carb diet to practice better weight management or address health concerns such as diabetes. Or, you may be prepping for an upcoming sports competition.

Either way, finding the answers to your question of “what is a low carb diet” helps you to jumpstart a healthy eating plan that fits your lifestyle. As you begin your journey, you can use this information and Foodie Fit blog to begin creating a diet plan that is delicious and convenient.

What Is Considered Low Carb Eating?

Carbohydrates are a type of macronutrient that people need to eat for survival. Carbs might be simple sugars, or they could also be found in fiber and starch. When you eat carbohydrates, your body breaks them down into glucose to fuel your body with energy.

Although carbohydrates are essential, consuming too many can lead to issues with your health. For instance, high-carb diets can impact how your body regulates blood sugar. Low-carb eating can mean different things to people based on their goals.

Typically, a low-carb diet involves making carbs less than one-quarter of your caloric intake. However, certain diets involve eating far fewer carbs. An example of this is the keto diet plan that replaces carbs with high levels of protein in an effort to make the body burn more fat.

Is Gluten Free Low Carb?

A gluten-free diet might be low carb, but it doesn’t automatically exclude all carbohydrate sources. When people eat a gluten-free diet, they aim to avoid consuming grains such as wheat and barley.

As you might be able to tell, this naturally excludes some carbohydrate sources such as many types of bread. But, there are also gluten-free sources of carbs that include rice, sweet potatoes and certain types of pasta.

You can fuse the best of both worlds by opting for low-carb and gluten-free foods like nuts, seeds and meat.

What Are the Benefits of Low Carb Diets?

Most people start a low-carb diet plan to improve their health through better weight management and blood sugar regulation. When you cut carbs, your body no longer breaks food down into the same amount of glucose that you might have been fueling your energy with before.

Without as much glucose available, the body ideally begins to rely on burning fat for maintaining its energy levels. Many people find that reducing carbs helps them to lose weight and gain more control over their overall health.

As the low-carb diet reduces blood sugar levels, you might also notice other benefits, such as experiencing fewer mood swings. People with diabetes may be able to reduce their reliance on medication over time and with the guidance of their physician. You may also find that switching to a low-carb diet helps you manage headaches and nausea.

What Are the Best Low Carb Foods?

When you find yourself wondering, “What are low carb foods?” you may be happy to hear that you’ll still be able to enjoy a delicious diet. Low carb foods include meats such as chicken and beef. Eggs and cheese are additional options for low carb eating.

On a low-carb diet, you’ll be able to enjoy vegetables and fruits. But, you’ll need to use caution since some are sources of carbs, such as white potatoes and corn. To make life easier, many people on low-carb diets use meal prep services.

Foodie Fit offers low-carb meals that you can have delivered to your door. Being able to enjoy dishes such as turkey chili or mango habanero turns a healthy diet into a delicious adventure.

Discover the Joys of Low-Carb Eating

Healthy diets don’t have to be bland or boring when you know how to combine low-carb foods to fuel your body for greater health and happiness. Using meal prep services like Foodie Fit makes it easy to grab a quick and healthy meal on a busy day while also learning what foods work best together to fit your new low-carb diet plan.

Welcome to Foodie Fit, your go-to destination for healthy, delicious, and convenient meals in Las Vegas. Finding the time to prepare quick and nutritious meals can be a challenge. That’s where we step in, offering both meal delivery and pick-up options to fit your unique lifestyle. But which is the right choice for you? Let’s dive in and see what service is best for you.

Meal Delivery Service: Convenience at Your Doorstep

• Ultimate Convenience: With meal delivery, the ultimate convenience is literally at your fingertips. You can order from anywhere and have your meals delivered straight to your door, saving you time and effort. This is perfect for busy professionals, parents, or anyone with a tight schedule.
• No Need to Step Out: Bad weather? Tired? Busy? No problem. Meal delivery means you don’t have to venture outside if you don’t want to, making it a great choice for those days when leaving the house just isn’t appealing.

Pick-Up Services: Grab and Go Flexibility

• Speed and Control: Picking up your meals gives you more control over when you get your food, perfect for those who are out and about and can easily swing by any of our 3 Las Vegas meal delivery locations.
• A Chance to Learn More: We love meeting our customers! Picking up your meals offers a chance to visit FoodieFit, where you can see new offerings, ask questions, and even get some inspiration for your next order.

Making Your Choice

Choosing between meal delivery or meal pick-up services boils down to what factors are most important to you: convenience, speed, or perhaps a mix of these. At FoodieFit Meals, we’re committed to providing both options at the highest quality to ensure you can enjoy our meals in a way that best fits your lifestyle.

Whether you opt for the convenience of meal delivery or the flexibility of pick-up, FoodieFit is here to support your healthy eating goals with the best meal delivery service in Las Vegas. Discover your perfect fit and let us take care of the rest. Learn more about our prepared meal delivery services and start enjoying convenience, variety, and deliciousness today!