DIETARY CON­SID­ER­A­TIONS

Alternative Medicine - - The Big Picture -

their fin­gers. Swim­mers can de­velop shoul­der pain. Even if you’re not an ath­lete and have no oc­cu­pa­tional risk, pay at­ten­tion to the me­chan­ics of how you sit and sleep. Some­thing as sim­ple as open­ing jars with­out an as­sis­tive de­vice may cause joint prob­lems later in life. Your food and sea­son­ing choices mat­ter be­cause they can ei­ther help or ag­gra­vate painful in­flam­ma­tion. There’s ev­i­dence that the Mediter­ranean diet— which is heavy on fruits and veg­eta­bles, and light on meats and sug­ary sweets— is ben­e­fi­cial. But, we’re all busy, so let’s sim­plify our ap­proach.

>> DE­VELOP A HEALTHY MEAL RO­TA­TION. Get re­ally good at mak­ing seven or eight meals, so you don’t stress about how to make them. Al­ways keep the in­gre­di­ents on hand. That way, you’ll be less tempted to buy fast food in­stead of cook­ing. >> MAKE SALAD WITH OLIVE OIL ONE OF YOUR STA­PLES. Un­cooked olive oil, a Mediter­ranean diet sta­ple, has nu­mer­ous health ben­e­fits. But be­cause olive oil starts to break down at higher tem­per­a­tures, use co­conut oil for sautéing. It has a sim­i­lar fatty acid pro­file to olive oil.

>> EX­PER­I­MENT WITH VEG­ETABLE LASAGNA. You get many nu­tri­ents from the tomato sauce, and you can hide a lot of veg­eta­bles in the lasagna.

>> COOK WITH TURMERIC OR GIN­GER ONCE OR TWICE A WEEK. Th­ese are de­li­cious anti-in­flam­ma­tory spices. Cook­ing the turmeric with oil re­leases the ben­e­fi­cial cur­cumin and makes it more bioavail­able. As a gen­eral rule, it’s better to get th­ese ben­e­fi­cial com­pounds through foods rather than sup­ple­ments. You get only a tiny frac­tion of the health ben­e­fits from sup­ple­men­tal turmeric. Sup­ple­men­tal gin­ger works sim­i­larly to as­pirin in the body, and can cause the same type of stom­ach up­sets.

>> RE-THINK YOUR BREAKFAST. The typ­i­cal Amer­i­can breakfast is very high on the glycemic index. Swap­ping ce­real, breads, waf­fles, and muffins for some­thing health­ier is of­ten the big­gest change peo­ple can make. Spread fresh av­o­cado onto sour­dough bread, add sea­son­ing, and you’re good to go. It’s very con­ve­nient, and as a bonus, sour-

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