An Alkaline Diet Can Help To Reduce Inflammation
Inflammation causes all sorts of problems in the body such as arthritis, diabetes and cancer. Discovering the food, spices and herbs that have an alkalizing effect on the body supports you to convert meals into good medicine.
Turmeric - Pure Gold For The Body
Like a lot of bitter pungent spices, turmeric has a very strong alkalizing effect on the body and is especially effective in reducing inflammation. There are many ways to take turmeric such as in capsule form or infusions, but my favourite way to add this amazing spice to my diet is to cook with it!
Quality is important
I think that it is worth spending some money on a good quality organic turmeric powder. Some of the less expensive powders are mixed with cheaper ingredients and may contain traces of heavy metals due to pesticides. Anything that you ingest can either be medicinal or contribute to ill health so it is worth paying the extra to make sure you have a good quality product - your body is worth it.
Cooking with turmeric
If you like cooking Asian dishes or you just like the flavour of turmeric, you will have no trouble incorporating this delicious spice into your meals, but if Asian cooking is not your thing, why not try this golden paste that you can add to soups, herbal teas or sauces?
Put a couple of table spoons of turmeric powder in a pan
Over a low heat, slowly add filtered water and stir with a wooden spoon in an anticlockwise direction and with a gentle, conscious rhythm.
Keep adding water as the potion slowly simmers. It tends to dry quite quickly so keep adding water to keep it a smooth and silky consistency.
Keep stirring and adding water until the paste has been simmering for about 7 minutes (the consistency is like a béchamel sauce)
Add a table spoon of coconut oil which helps with the absorption or digestion of the paste by the body, and a couple of teaspoons of freshly ground black pepper (also very important for the absorption of the turmeric)
Other spices that can help to reduce inflammation in your body are:
- Chili peppers - I'm a bit hooked on chili and I tend to put them in everything from soups to omelettes. The active ingredient is capsaicin which is also what makes them hot
- Black pepper
I put the paste in little recycled spice jars and they will keep for about two weeks in the fridge. You will want about half a teaspoon three times a day which you can add to anything you like such as fruit juice, smoothies, herbal tea, yoghurt or soup. Taking the whole daily dose in one go is counterproductive as the body can only absorb so much of it at one time.
Another little hack is to mix some linseed, either ground or whole with the paste and add black pepper and a bit of oil. Toast in the oven or in a pan. It's a great healthy, natural and gentle laxative. It also tastes delicious. Check out this website page to find out how to make crackers with other ingredients that reduce inflammation.
Garlic - Too good to be true!
Another great alkalizing food is garlic. As a medicine, it is an antioxidant, antibiotic, anti-fungal, anti-viral, anti-parasitic and anti-partner so it is a lifesaver in many aspects. You can eat it raw to take advantage of its medicinal properties, but many people find it too strong. This means you may need to be creative in the ways that you eat it. I have a couple of tricks with garlic as I like my daughters to take it raw when they have a cold.
Chop up the head of garlic, peel and pulverize it in a pestle and mortar.
Add it to a jar and top up /cover with Manuka honey
Take a teaspoon first thing in the morning before breakfast to halt the onset of a cold or last thing at night before bed.
Pesto and hummus are also delicious ways of eating raw garlic:
Add fresh basil, olive oil, a clove of raw garlic and lemon juice to a mixer
Pound some organic raw almonds, cashews or pine nuts and lightly roast
Add to the previous ingredients and mix until it is a paste
Try adding sun-dried or sun-blushed tomatoes and some of your favourite spices to add variety
When wild garlic is in season (late April in the UK) forget the basil and garlic cloves and use the garlic leaves instead. You can add sunflower seeds too, and if you're feeling brave, some fresh chilli.
Add one tin of chickpeas, approximately three tablespoons of tahini, olive oil, pepper, lemon juice and one clove of garlic
Mix it all up an voila!
Try adding fresh herbs or different spices such as paprika, cumin or coriander.
You can also add roasted red peppers to sweeten it up, or a bit of chili to spice it up. Adding cayenne pepper and black pepper will add to its alkalizing effect.
Other Alkaline Foods
- Most green leafy vegetables are anti-inflammatory such as spinach, kale and collard greens. I start my day with a green smoothie which consists of a handful of spinach, half an avocado, one banana and half a lime. All wizzed up in the blender with some water. You can add a bit of flax seed as well for more anti-inflammatory power and added omega 3.
- Nuts are not all alkaline but they can reduce inflammation. Almonds especially, as long as you can eat them OK. Check out my other blog about nuts here.
- Fatty fish such as mackerel and Salmon.
- Fruit such as blueberries and some citric fruit - lemons and limes are excellent
- Olive oil. The Spanish love a piece of toast with olive oil, tomatoes (another excellent anti-inflammatory food) and garlic. the also just have tomato, olive oil, garlic and oregano as a stand alone salad - really lovely although their tomatoes are amazingly tasty.
- Herbs and herbal teas such as green tea (I suggest decaf and organic), Rosemary, sage and thyme have great anti-inflammatory properties
The only thing left to say is try to avoid eating too much of the foods that create inflammation in the body such as refined sugar, processed foods, meat, carbohydrates and drinks such as alcohol and sugary soda.
ARE YOU EXHAUSTED, BLOATED, ANXIOUS OR DEPRESSED? PERHAPS YOUR BODY IS TRYING TO TELL YOU SOMETHING!
Gorgeous Hearts Coaching is focuses on self-care, self-confidence and self-discovery to support you to reconnect to a very important, amazing, intelligent and confident being - That's You! Observe with honesty what your body is communicating to you and take a leap towards a confident, powerful and joyful expression in life. Click below for a FREE SELF-CARE AUDIT and get on the front foot with your health and wellbeing