Law of Attraction Magazine October, 2015

Dr. Andrew Wei l 's Ant i -Fl ammat ory Di et HEALTHY SWEETS ounces cooked poultry or skinless meat) How much: Sparingly Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts. RED WINE How much: Optional, no more than 1-2 glasses per day Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan. If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a fl ax-meal-enriched diet), or organic eggs from free-range chickens. Healthy choices: Organic red wine Why: Red wine has beneficial antioxidant activity. Limit intake to no more than COOKED ASIAN MUSHROOMS 1-2 servings per day. If you do not drink alcohol, do not How much: Unlimited amounts start. Healthy choices: Shiitake, enokidake, maitake, oyster SUPPLEMENTS mushrooms (and wild mushrooms if available) Why: These mushrooms contain compounds that enhance immune How much: Daily Healthy choices: High quality function. Never eat mushrooms raw, and minimize multivitamin/ multimineral that includes key antioxidants consumption of common commercial button mushrooms (vitamin C, vitamin E, mixed carotenoids, and selenium); (including crimini and portobello). co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3 Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients. Click here to learn more about supplements and get your free recommendation. WHOLE SOY FOODS How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts) TEA Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk How much: 2-4 cups per day Healthy choices: White, green, oolong teas Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits. HEALTHY HERBS & SPICES How much: Unlimited amounts Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate. FISH & SEAFOOD How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood) Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish) Heal t hy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a basil, cinnamon, rosemary, thyme molecularly distilled fish oil supplement that provides both Why: Use these herbs and spices generously to season EPA and DHA in a dose of 2-3 grams per day. foods. Turmeric and ginger are powerful, natural HEALTHY FATS anti-inflammatory agents. OTHER SOURCES OF PROTEIN How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado) Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Page 19 - Oct ober, 2015

Law of Attraction Magazine October, 2015 | Page 19