Anti Inflammatory Meal Plan

Anti-inflammatory Daily Meal Plan To Prevent Back Pain

Here is a simple and inexpensive daily meal plan that will lower your inflammation and help prevent and reduce back pain. These meals are meat-free, dairy-free, gluten-free, organic, mostly raw, and contain no refined sugars. Eating well is no longer an uphill battle. Eating well is enjoyable, empowering, and delicious. Try this meal plan for a week and see how you feel! If you like it, share it!

Breakfast: Gluten free oats, organic blueberries, hemp milk, organic raw honey, and half an organic banana. (You are getting potassium, anti-oxidant berries, B-12’s for energy in the honey, protein and fat in the milk, and folic acid in the oats. You could also try almond or coconut milk). Bonus: Not only are oats anti-inflammatory, you can add cinnamon which is an anti-inflammatory spice! Add an organic ginger tea sweetened with a little organic honey to help lower inflammation.

Mid-morning snack: Sunflower seed butter on celery with organic raw honey. This snack is high energy and very inexpensive. It gives you fat, protein, and a raw green which is alkaline. Bonus: Celery is also an anti-inflammatory food! Sunflower seeds also have a high vitamin-E content which helps neutralize free-radicals that cause inflammation leading to arthritis.

Lunch: Arugula salad with avocado, green peas, alfalfa sprouts, organic grape tomatoes, cubed organic apples with cashews and sunflower seeds. For dressing use grapeseed oil, organic honey, lemon, sea salt and black pepper. Add a cup of mint tea as an added anti-inflammatory bonus!

Mid-afternoon snack: Easy to make hummus with carrots, pepper, celery or cucumbers. To make hummus use olive oil, garbanzo beans, sea salt, garlic powder, tahini, and a dash of cayenne if you like spice. Put them in a blender or food processor and voila!

Dinner: Brown rice with broccoli, asparagus, onions, oregano, garlic, turmeric, and grapeseed oil or organic cold-pressed olive oil. Add a side of organic anti-inflammatory sweet potatoes. (You can add cracked black pepper and sea salt to your liking). All of these items are inexpensive and have anti-inflammatory properties.

Dessert: Strawberries with organic almonds. A nice hot chamomile tea for inflammation reduction.

Finally include at least 2 liters of alkaline water each day to alkalize your body and balance your pH! Stay away from processed foods, fried foods, pastas, pizza, sodas, beer/liquor, and refined sugar. As you can see this meal plan is based on whole organic plants. Vegetables are anti-inflammatory and fruits are as well. Most seeds and nuts as well as beans are also. These plants have lots of phytonutrients which help neutralize the free radicals that cause inflammation in the body. They also contain lots of fiber, protein, vitamins, and minerals. Remember if you are switching from a processed food diet, these foods might not taste good to start because your taste buds are probably addicted to preservatives and chemicals that are designed to trick your taste buds meanwhile destroying your health and creating strong addictions. The good news is, your taste buds begin to crave what you give them so your palate will evolve and begin to ask for veggies, herbs, spices, fruits, and nuts. Be patient and know it gets easier over time. Use spices and herbs to make your food delicious as nature intended.

Shannon Yrizarry

Shannon Yrizarry is a health and wellness professional who was healed from chronic back pain in 2003 after studying the mind-body connection. She went on to study the physical and mental benefits of yoga and now teaches classes and workshops in Southern California. She has also worked as an organic health consultant and writes about how to eat a clean whole foods diet incorporating gluten-free, raw, and dairy free options.