An anti-inflammatory diet should combine a variety of foods that:

• are rich in nutrients

• provide a range of antioxidants

• contain healthful fats

Foods that may help manage inflammation include:

• oily fish, such as tuna and salmon

• fruits, such as blueberries, blackberries, strawberries, and cherries

• vegetables, including kale, spinach, and broccoli

• beans

• nuts and seeds

• olives and olive oil

• fiber

• raw or moderately cooked vegetables

• legumes, such as lentils

• spices, such as ginger and turmeric

• probiotics and prebiotics

• tea

• some herbs

Anti-inflammatory diet should avoid or limit their intake of:

• processed foods

• foods with added sugar or salt

• unhealthful oils

• processed carbs, which are present in white bread, white pasta, and many baked goods

• processed snack foods, such as chips and crackers

• premade desserts, such as cookies, candy, and ice cream

• excess alcohol

• In addition, people may find it beneficial to limit their intake of the following:

• Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive, and it is not suitable for everyone.

• Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases.

• Carbohydrates: There is some evidence that a high carb diet, even when the carbs are healthful, may promote inflammation in some people. However, some carb-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients.

There is no single food that will improve a person's health. It is critical to include a variety of healthy ingredients in one's diet.

The best ingredients are those that are fresh and simple.

The nutritional content of foods can be altered during processing. People should read the labels on prepackaged foods. While cocoa can be a good choice, cocoa-containing products frequently contain sugar and fat.

A colorful plate contains a variety of antioxidants and other nutrients. Make an effort to vary the colors of your fruits and vegetables.

I want to start off this challenge by letting you know that inflammation is essential to our body because inflammation helps the body fight illness and can protect it from harm. However, some people have medical conditions in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low level inflammation.

Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that dietary choices can help manage the symptoms of chronic conditions.

The anti-inflammatory diet is not a specific regimen but rather a lifestyle. An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol.

You first challenge for Day 1 is to avoid or limit the intake of the following foods for this entire week:

• processed foods - Pre-made meals (frozen-foods and microwaveable dinners), ready-to-eat foods (crackers, granola and deli meat), foods with ingredients added for flavor and texture (added sugar, sweeteners, salt, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.

• unhealthful oils - Omega-6s are inflammatory and you should avoid the following: corn, safflower, sunflower, soy and vegetable and products made with those oils.

• processed carbs, which are present in white bread, white pasta, and many baked goods

• premade desserts, such as cookies, candy, and ice cream

• excess alcohol

I suggest doing research on how to read labels to find out if the ingredients in your food fall under the following categories. Avoiding the following foods are vital for an anti-inflammatory diet because these foods can harm the body and lead to health problems in the future. 

Before you start this challenge, I want you to record how you feel before you started this challenge. To assess yourself in this challenge, ask yourself the following questions:

• How do you feel right now on a scale of 1 -10?

• What symptoms are you experiencing at the moment?

• What type of foods were you eating before?

• What are some of your goals intended in this diet?

Please write these questions and your answers on a piece of paper to compare how you feel starting this challenge and completing it. I am wishing you the best of luck on this challenge. See you tomorrow!