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The Ultimate Slimming Smoothie Recipe
and secrets for a slim energetic body!

Are You Inflamed?

Anti Inflammatory ElixirWell, I gotta tell you, there is inflammation going on in your body. This inflammation is usually triggered by our immune system releasing inflammatory chemicals as a response to an irritant. This response is ongoing and causes damage and health problems that can show up in any part of the body.

 Sometimes the inflammation even goes unnoticed by us because the symptoms are below the threshold of pain or we just get used to feeling the way we feel, and we ignore it. But, it is important to realize that long-term inflammation is a common risk factor for a broad range of diseases and health conditions such as cancer, cardiovascular disease, obesity, type 2 diabetes, alzheimer’s and many others. It can even cause weight gain or make it difficult to get the weight off. Thankfully, there is something you can do, starting today, that can help alleviate the inflammatory

response going on in your body. Although several lifestyle factors contribute to inflammation, diet is important to help keep it at bay and reduce the risk of disease. Certain foods – which I am about to share with you – can supply anti-inflammatory compounds, help balance the immune response and moderate insulin levels.

Eat more of these foods everyday to help alleviate the inflammatory response in your body:

Omega-3 Fats – This particular polyunsaturated fat decreases inflammation in your body. The richest sources of Omega-3′s are oily fish, such as wild salmon, canned anchovies in oil, sardines, and if you can stand it, caviar. Non seafood version are flax seeds, hemp seeds and walnuts.  

Antioxidant-rich foods – If you have a pulse and living on planet Earth, you are being exposed to free radicals, and your body is producing them! In fact, if you’re a heavy exerciser, your body is pumping out these damaging substances in a massive amount. But, there is antidote – antioxidants. Think of these like little pac-mans (remember that game?!) going through your body, gobbling up the free radicals. There are *plenty* of foods rich in antioxidants so you have lots to choose from. Here are some to get you going: Broccoli, raspberries, acerola cherries, pomegranates, red grapes, kale, swiss chard, parsley, garlic and onions. At the very least, try to eat at least a couple of cups of cooked dark leafy greens per day and follow it up with a glass of carrot juice.

 Spices and Herbs – These may not seem like much – after all you use them in small amounts – but they are super high in anti-inflammatory and antioxidant activity. Be sure to include herbs like thyme, rosemary and oregano with your cooked meat and veggies. Even cooked, they maintain their antioxidant and anti-inflammatory activity. Let’s not forget about possibly the KING of anti-inflammatory foods: Spices. Include some of these everyday for their super anti-inflammatory benefits – Cinnamon, ginger, nutmeg and turmeric. Check out my recipe below for an Anti-Inflammatory Power Elixir. 

 Slow-digested carbs – These are carbohydrate rich foods that produce a gradual rise in blood sugar (also known as low-glycemic load foods). Good examples of these foods are: Lentils, berries, edamame, sweet potatoes, carrots, mushrooms and green beans.

 Probiotic foods and supplements – Beneficial bacteria. We all need it, and lots of it! Probiotics reduce inflammation in the gut by crowding out the bad bugs and getting the gut flora back in balance. A study done in 2013 in Gut Microbes showed 70 percent of adults with inflammatory diseases, including psoriasis, chronic fatigue syndrome and ulcerative colitis, who were given a probiotic Bifidobacteria infantis supplement for 8 weeks, had a significant reduction inflammatory markers. You can take a high CFU (at least 10 billion) probiotic or consume probiotic rich foods like kefir, kombucha, and sauerkraut. I also recommend all my clients eat prebiotic rich foods (which is the fertilizer for the probiotic) like asparagus, garlic, onions and pistachio nuts.

Anti Inflammatory Power Elixir
Print
Prep Time
5 min
Prep Time
5 min
34 calories
10 g
0 g
0 g
1 g
0 g
87 g
3 g
2 g
0 g
0 g
Nutrition Facts
Serving Size
87g
Amount Per Serving
Calories 34
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
11%
Sugars 2g
Protein 1g
Vitamin A
0%
Vitamin C
75%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. The juice of one lemon
  2. 1 teaspoon grated ginger
  3. 1/2 teaspoon organic turmeric
Instructions
  1. In a bowl. whisk together the above ingredients.
  2. Drink right away.
  3. You may follow up with a carrot juice chaser.
beta
calories
34
fat
0g
protein
1g
carbs
10g
more
Tania Mercer http://taniamercer.com/
 Ok, now that we know what to include, how about what to exclude? Here are my top three pro-inflammatory foods that need to be avoided – especially if you are currently dealing with inflammation in your body:

1. Fried foods. Yes, all of them. I know, I love french fries too.

2. Dairy foods. All these are highly inflammatory. Cheese, milk, yogurt, ice cream. That also includes non dairy items such as soy.

3. And the big kahuna – SUGAR! Anything and everything that has sugar added is inflammatory. That includes honey and maple syrup (I know..sob..).

Now let’s no get totally sad. You can still have these foods, but they must be tempered with plenty anti-inflammatory foods. It also depends on the active inflammation in your body. If you are dealing with an active auto immune or inflammatory related issue, it’s best to cut these foods out completely, to give your body a chance to heal.

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  • Susie May 31, 2014, 7:49 pm

    Tania, I just emailed myself this post! I had had sarcoidosis (auto-immune disease) many years ago and I have recently noticed some similar symptoms (inflammation). I will be trying your elixir. Is that good to have daily?

    Reply
    • Tania Mercer June 5, 2014, 11:31 pm

      Hi Susie,
      Yes, you can definitely have this elixir every day. Just make sure you follow it up with a glass of water, or the optional carrot juice.

      Reply
  • Cathy May 31, 2014, 8:36 pm

    Love this post and the reminder. I have a jar of sauerkraut and avocado in my fridge calling for me. I love that you suggest prebiotics along with the probiotics. Thanks. ~Cathy

    Reply
    • Tania Mercer June 5, 2014, 11:32 pm

      Thank you Cathy! Yummy. Sauerkraut and avocado are a perfect combo meal!

      Reply
  • Sue Ann Gleason June 1, 2014, 1:16 pm

    I love it that anti-inflammatory foods are such a delicious part of a whole foods diet. We love anything orange in color and we can now get fresh turmeric at our organic market, which I love!

    Reply
    • Tania Mercer June 5, 2014, 11:33 pm

      Fabulous Sue Ann! I love fresh turmeric and I know what a treat it is so have it.

      Reply
  • lorna June 1, 2014, 4:08 pm

    When I got diagnosed with an autoimmune disease (Sjongren’s) it really bothered me that I had all this inflammation inside my body. For me the huge difference was cutting gluten from my diet. I went gluten free and after six months my autoimmune disorder was gone. People think that gluten free is a phase or hyped up, but the flour that is used today has been hybridized and is not the same as what our grandparents ate. It has a lot more gluten in it and our bodies do not know how to process it. Very important for people to realize what they are eating. Tania I completely agree with the rest of your suggestions. Inflammation is definitely something we need to pay attention to.

    Reply
    • Tania Mercer June 10, 2014, 5:39 am

      Lorna, you are so right! Gluten can be a huge inflammation source in the body. And the flour grown today is definitely not the same as it was 50 years ago. It’s got more gluten and more sugars. The combo of these two make it intolerable for many. I am so happy for you you were able to identify the source of inflammation and remove it from your diet.

      Reply
  • Angela June 1, 2014, 10:08 pm

    Yes Yes Yes!! I think I do have inflammation. Fried foods I can totally live without, I could totally live without sugar and dairy too if it weren’t for my cuppa tea. It’s my comfort drink. A cuppa tea follows EVERYTHING! I know, I can drink herbal tea without milk or sugar (I only drink herbal tea that way) but it’s not the same as a CUPPA TEA, milk and one sugar! I think I need help! I will try your elixir tomorrow morning, BEFORE my cuppa!! :-)

    Reply
    • Tania Mercer June 10, 2014, 5:42 am

      Angela, you crack me up! I totally get it. It was the same for me with my CUPPA COFFEE! I hope the elixir helped bring down some of the inflammation. Give your body a chance to heal. Perhaps you can have your CUPPA TEA every other day and see how that affects the inflammation. Perhaps the inflammation going down is enough to make it simpler to stop the CUPPA :)

      Reply
  • Michelle June 2, 2014, 1:41 am

    Oh, my word. Thank goodness you didn’t see my lunch today. ;-) Tomorrow is another day!

    Great info, Tania. I am now off to fix myself an anti-inflammatory dinner to make up for my lunchtime indiscretions. :-)

    Reply
  • Lori June 2, 2014, 2:19 am

    This is a wonderful article. Inflammation is definitely something that needs to be addressed. Not only does it cause issues inside the body, it also has a negative effect on the skin. Thank you for all the great information!

    Reply
  • Elizabeth MacLeod June 2, 2014, 4:49 am

    Bookmarked. I’ve been slack and diligent! So the elixir is going to start my day tomorrow. I’ve been watching my self these days and changing my diet some what… so this came at the perfect time to keep me specific and on point. Thanks Tanya. Love this post.. PERFECT for me right now… if you only knew!!!! :)

    Reply
  • Dana June 3, 2014, 1:01 am

    Tania, thankfully I changed my lifestyle and eating habits about 3 years ago, never looking back. Inflammation was one of the first things I learned about along with thyroid and hormone leveling foods. I eat tumeric almost daily. Wealth of information in this post !

    Reply
  • Cathy June 3, 2014, 1:23 am

    Great post, Tania. So important to keep sharing this information until everyone gets it! I’ve just reduced the inflammation (and stopped the painful attacks) from having gallstones. The surgeon who wanted to remove my GB was astounded by the progress which came of focussing my diet and taking a few choice herbs.

    Reply
    • Tania Mercer June 7, 2014, 3:33 am

      I love to hear that Cathy!! Incredible. Good for you for tacking the Gallstones naturally. It seems docs are quick to suggest GB removal these days. I’m so happy for you that you were able to work with it, naturally.

      Reply
  • Denise Marie Filmore June 4, 2014, 3:35 am

    Hi Tania,

    I am fighting inflammation now. I haven’t been consistent…which is key. I drink an elixir every morning and night. I actually use cayenne pepper with the ginger and lemon and eat the turmeric on my food every day. But, I am definitely going to try your turmeric elixir next time. Thanks for writing this post! Its a reminder that I have to step up my game.

    Reply
    • Tania Mercer June 7, 2014, 3:31 am

      Awesome Denise! The ginger is another powerful anti=inflammatory. You could also try making ginger tea, using fresh ginger slices and just hot water. it is so delicious and excellent for digestion and inflammation. Let me know how it goes with the elixir.

      Reply
  • april June 4, 2014, 6:04 am

    such an informative and timely post for me, tania. i have been battling uterine fibroids for the past several years (oh my, the inflammation!). i had heard so many negative thing about surgically removing them that i elected to fight them myself – using natural methods. in just a few short weeks, i have experienced such vast improvement.

    Reply
    • april June 4, 2014, 6:08 am

      p.s. i’m going to try your elixir! :)

      Reply
    • Tania Mercer June 5, 2014, 11:47 pm

      April, as a holistic practitioner, I am so so happy to hear you elected to deal with the fibroids, naturally and not do surgery. First, I must say that is very brave of you. All the power to you for making that decision and sticking with it. Yes, this elixir will help, so will balancing your hormones, naturally. Please let me know if you need any recommendations. I am more than happy to help!

      Reply
  • Heather June 5, 2014, 3:34 pm

    That is a good anti-inflammatory starter list and I think people need to realize that there are not only opportunities to eat well, but have food taste fantastic. Using herbs and spices can not only have powerful health benefits, but make food taste so good. I am confused about your elixir, are you saying to drink the lemon juice straight, without diluting it? Can you explain what you believe the health benefit in that is?

    Reply
    • Tania Mercer June 5, 2014, 11:44 pm

      Yes, absolutely Heather! This list is quite comprehensive for someone who is serious about reducing inflammation. Growing up in the Middle East and being exposed to them at an early age, I adore herbs and spices for their health benefits and flavor! For the elixir, you can absolutely dilute the lemon juice if you like. I keep it more like a shot, so people can get it down quickly. It’s quite powerful and I don’t see the reason to make it a sippable beverage ;) That’s why I recommend you follow it up with a chaser, or water. One of the main anti-inflammatory health benefits of fresh lemon juice is its respectable amount of the flavanone, Hesperidin, which possesses significant anti-inflammatory effects.

      Reply
  • Karen Yankovich June 5, 2014, 4:07 pm

    Wow thanks for that elixir recipe! I’m going to give it a try. I tend to have inflammation issues,so this is timely.

    Reply
    • Tania Mercer June 7, 2014, 3:30 am

      That’s great Karen! Yes give it a try and let me know how it goes :)

      Reply

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