Anti-Inflammation Diet
(CONTINUED FROM PAGE 43) way to putting out the inflammatory fire and living a healthy life, says Susan Moores, R.D., a nutritionist based in St. Paul, Min- nesota. “A healthful diet is great med- icine against inflammation.”
Recipe Rescue Specially created for Pain Resource, here are two recipes loaded with pow- erful anti-inflammation foods to help you put out the inflammation fire.
Ginger Salmon and Spinach with Wasabi Mayo Sandwich
8 ounces wild salmon fillet 2 teaspoons lemon juice 2 tablespoons reduced-sodium soy sauce
¼ teaspoon ground ginger 2 teaspoons olive oil 2 tablespoons reduced-fat mayonnaise
¼ teaspoon turmeric ¼ teaspoon wasabi paste 4 tablespoons pickled ginger 2 thin slices red onion
2/3 cup baby spinach leaves, washed, steamed and patted dry
4 slices French bread
1. Place salmon in a shallow pan; drizzle with lemon juice. Add soy sauce and ground ginger. Coat both sides of salm- on and let sit for 5 minutes. 2. In a nonstick frying pan, heat oil over medium-high heat. Add salmon and marinade; cover and cook until heated through, turning once. 3. Blend mayo, turmeric and wasabi paste in a small bowl. Place half the mixture on each of two slices of bread. Place half the salmon on top of the was- abi-coated bread, top with pickled gin- ger, onion, spinach leaves and the remaining slice of bread. Cut in half. Makes 2 sandwiches. nutrition analysis (per sandwich): 495 calories; total fat 21.5 g (4.5 g satu-
rated, 2 g omega-3s); carbs 44.6 g; protein 31 g; fiber 3 g; calcium 103 mg; folate 98 mcg; iron 3.4 mg; sodium 1,087 mg
Quick Pizza Piled High with Veggies
2 teaspoons olive oil 1 red bell pepper, washed, stemmed, seeded and sliced into ¼-inch strips
1 yellow bell pepper, washed, stemmed, seeded and sliced into ¼-inch strips
2 clove garlic, peeled and minced
½ cup minced onion ¼ cup pizza sauce (preferrably low-sodium) dash red pepper flakes
1/3 cup fresh basil leaves 1 10-ounce 100% whole-wheat pizza crust
6 ounces reduced-fat mozzarella cheese, grated
4 Roma tomatoes, washed and sliced
1. Preheat oven to 425 degrees F. Heat oil in a medium, nonstick frying pan. Add peppers and cook for 5 minutes, turning frequently. Add half the minced garlic. Stir until peppers are slightly limp. Remove from pan. 2. In same pan, add onion and toss un- til translucent (approximately 5 min- utes). Add remaining garlic and stir. Add pizza sauce and continue to stir until hot. Add pepper flakes and basil. Remove from heat. 3. Evenly spread sauce over pizza crust. Sprinkle cheese over the sauce, then add cooked peppers. Place in oven and cook for approximately 15 minutes, or until cheese is bubbly. 4. Top with sliced tomatoes. Cut and serve. Makes 6 slices/servings. nutrition analysis (per slice): 278 calories; total fat 11 g (4.5 g saturated); carbs 31 g; protein 13 g; fiber 6.4 g; cal- cium 239 mg; folate 30 mcg; iron 2 mg; sodium 253 mg PR elizabeth somer, r.d., is editor-in-chief of the newsletter Nutrition Alert.
THE CANCER CONNECTION Could putting the kibosh on inflammation be your ticket to living cancer-free? Possibly. Studies of pre-cancerous cells have shown signs of inflammation, including elevated levels of immune cells and markers for inflammation like C-reactive protein (CRP). In general, the longer the inflammation persists, the higher the risk of developing cancer in that part of the body. People with inflammatory bowel disease (IBD), for example, are more likely to develop colon cancer than people without IBD. A 2010 research review from the University of Calgary found that patients with ulcerative colitis and Crohn’s disease—both of which are characterized by intestinal inflammation—are at increased risk of developing intestinal cancers. Although researchers haven’t established a clear link, they suspect that chronic inflam- mation—as in the case of regular relapses over time with IBD—ex- pose these patients to many more “signals,” hurting immunity in that area. What you put in your mouth is a great defense, though. Vitamin C-rich fruits such as oranges and grapefruits can help lower risk for cancers of the esophagus, stomach, lungs, cervix, colon and pancreas, while carotene-rich mangos and papayas may cut your odds for lung and liver cancers. Cruciferous vegetables, such as broccoli and cabbage, can lower overall cancer risk. “A diet filled with antioxidant-rich foods, healthy fats and wholesome real foods, is a blueprint for reducing chronic inflammation in the body and the risk of many diseases that we might think are inevitable parts of the aging process,” says registered dietitian Susan Moores.
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