In order to be our healthiest version of ourselves, a primary goal of should be to prevent inflammation in the body. The classic western diet is riddled with overly processed foods that exacerbates inflammation on a daily basis. Short-term this can make it difficult to lose weight, gain muscle and can have a negative impact on our mental health. Long-term it can begin the process of chronic diseases (diabetes, cancer, heart disease).
Foods to avoid:
- Deep fried foods
- Sugar/Sweeteners (artificial and natural)
- Saturated fat (fatty meats/high fat dairy)
Foods to eat daily:
- Beans/Lentils (3 servings, 130g cooked beans, 60 hummus)
- Fruits (3 per day, 1 medium fruit, 40g dried fruit)
- Leafy Greens (2 servings per day, 60 raw, 90g cooked)
- Flaxseed (1 serving, 1 TBSP ground)
- Grains (3 servings, 100g hot cereal, 1 slice of bread)
- Berries (1 serving, 60g fresh or frozen, 40g dried)
- Cruciferous Greens (1 serving, 30-80g chopped, 1TBSP horseradish)
- Vegetables (2 servings per day, 50g non-leafy vegetables)
- Nuts (1 serving, 30g nuts, 2TBSP nut butter)
- Spices (1 serving per day, ¼ tsp turmeric)
- 3-4+L of water per day
If you have any questions about how reducing inflammation with your lifestyle could help you reach your goals please contact Crossfit Unknown Element’s nutrition team.
-Nate Hand
