Inflammation is part of the body’s natural healing process. It has a very important role to respond and help the body during times of injury, illness or exposure to harmful toxins. Our immune system creates an inflammatory response to defend against these harmful situations or substances and support the healing process. 

What Causes Inflammation 

Short-term inflammation plays an important role in protecting our body and helping our body heal. However, when inflammation continues, even when there is no longer the presence of an injury or illness, this can create a problem and negatively impact our health. 

There are two different types of inflammation known as acute and chronic inflammation. Acute inflammation is short term, typically lasting for a few hours up to two weeks. Acute inflammation occurs due to injury, illness or exposure to harmful toxins. 

Chronic inflammation is long-term and on-going inflammation. Chronic inflammation can be complicated and it’s important to find the root cause of what is prompting an on-going inflammatory response.

Chronic stress can be the result of on-going imbalance within the body, gut dysbiosis, illness, long-term exposure to chemicals, pollutants, environmental toxins or from the following: 

• Poor Nutrition: A diet high in sugar, alcohol, refined carbohydrates and unhealthy fats
• Smoking Cigarettes
• Obesity: Being overnight
• Stress: Major life changes, daily on-going stress, rejection, loneliness, isolation, fear 
• Poor Sleep: Lacking sufficient quantity or quality of sleep 

It is important to find a way to manage and reduce chronic inflammation because it is the precursor to and increases the risk of many different diseases ranging from Diabetes, heart disease as well as cancer. Chronic inflammation can damage healthy cells, tissues and organs as well as damage the DNA in previously healthy cells. 

Signs and Symptoms of Inflammation

There are 5 signs of acute, short-term, inflammation which include:

• Redness
• Heat
• Swelling
• Pain 
• Loss of Function

A person may experience one or all five of these symptoms when experiencing acute inflammation. It is also possible to experience no symptoms, yet still have inflammation occurring. 

Chronic inflammation symptoms can manifest if many different ways including the following: 

• Abdominal pain
• Chest pain
• Fatigue
• Fever
• Joint pain
• Mouth sores
• Skin rash 
• Stiffness
• Depresion
• Anxiety
• Constipation
• Diarrhea
• Acid Reflux
• Weight Loss
• Weight Gain
• Frequent Infections

Risk Factors Associated With Inflammation

Chronic inflammation is considered a major contributor to several diseases and can increase the risk of Diabetes, heart disease, cancer, rheumatoid arthritis, allergic asthma, chronic obstructive pulmonary disease (COPD), Alzheimer’s disease, chronic kidney disease (CKD) and inflammatory Bowel Disease (IBD). 

How To Reduce Inflammation

Lifestyle, nutrition and wellness habits play a role in helping to reduce and manage inflammation within the body. 

In addition to the above if you suspect that you are struggling with chronic inflammation it is best to work with a Medical Doctor, Naturopathic Doctor or Functional Medicine Doctor to help determine the root cause of the inflammation and provide a healing plan. 

The Best Foods To Reduce Inflammation

Food as medicine is a philosophy where food and nutrition plays a key role in sustaining health, preventing disease and as a therapy for those with condition or situation responsive to changes in their diet. Certain foods have been scientifically proven to help reduce inflammation within the body and these foods include:

• Avocados
• Beans and Legumes
• Berries
• Broccoli
• Dark Chocolate and Cacao 
• Cherries
• Extra Virgin Olive Oil
• Fatty Fish
• Grapes
• Green Tea
• Mushrooms
• Nuts and Seeds
• Peppers
• Tomatoes
• Turmeric

The Best Diet To Reduce Inflammation

In addition to adding these singular foods into your dietary routine, the best diet to help reduce inflammation is known as The Anti-Inflammatory Diet, also referred to as the Mediterranean Diet. This diet consists of eating minimally processed foods and focuses on real, whole foods rich in fiber, and phytonutrients such as fruits, vegetables, whole-grains, legumes, herbs and spices and small amounts of quality animal protein such as fish.  

The Best Herbs and Spices To Reduce Inflammation

There are also a number of herbs, spices and botanicals that can help to reduce and manage inflammation. 

Turmeric: Turmeric is a spice that has long been known to have medicinal properties such as helping to reduce inflammation due to a compound known as curcumin. Adding turmeric to soups, smoothies, a golden milk latte or a juice, is a great way to benefit from turmeric.  

Ginger: Ginger has many medicinal benefits as well from helping to reduce digestive distress, nausea, pain and inflammation. Ginger contains a number of antioxidants that may help reduce inflammation. In particular, the gingerols, shogaols, and diarylheptanoids in ginger may help to reduce symptoms associated with inflammation. Adding fresh ginger to stir-fries, tea, sauces, soups, smoothies or juice is a wonderful way to benefit from ginger!

Hemp Seeds: Hemp seeds, also referred to as hemp hearts, contain omega-3 fatty acids which are known to support brain health, heart health and provide anti-inflammatory benefits. Hemp seeds also contain omega-6 fatty acids, one known as gamma-linolenic acid (GLA) that has b gamma-linolenic acid (GLA,) which may have anti-inflammatory effects, support hormonal health and help reduce pain associated with PMS and menopause. 

Nettles: Nettles are a flowering plant that support skin and bone health. Nettles also provide antihistamine, anti-inflammatory and antibacterial properties. Nettles are best enjoyed in tea, tinctures, a supplement or juice!

Slippery Elm: Slippery elms are tall flowering trees with soft inner bark, which is the portion of the tree used in herbal medicine. Consuming slippery elm internally may help to relieve or suppress a cough, store throats or to soothe the digestive tract and soothe an upset stomach. Slippery elm has anti-inflammatory benefits and has also been associated with helping to treat symptoms associated with inflammatory bowel diseases such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis. Externally, slippery elm has been used in healing salves for wounds, burns, skin inflammation and more. 

Flaxseeds: Flaxseeds are a seed rich in Omega-3 fatty acids as well as flavonoids which provide anti-inflammatory benefits. A great way to enjoy flaxseeds is to eat them ground (not whole) and consume in a smoothie, baked treats or on top of oatmeal!

Cacao: Cacao is rich in polyphenols, which provide a variety of health benefits including helping to reduce inflammation! Cacao is great for making a cup of cocoa but also in smoothies, baked treats, homemade snack bites or bars or even sauces to make savory mole sauce!  

Organic Pharmer – Best Organic Anti-Inflammatory Nutrition Program

Including these foods and herbs into your meals and snacks regularly is key for helping to reduce and manage inflammation. A great way to consume the herbal list above is with Organic Pharmer’s Anti-Inflammatory Program! Organic Pharmer is a great resource for individuals whether you are in need of a therapeutic program or you are looking to add healthier juices, smoothies and meals throughout your week. All Organic Pharmer products are 100% Organic, plant-based and have a purposeful and functional blend of medicinal herbs. Each product is made with the highest integrity ingredients and are free of gluten, dairy, corn, soy & egg and all inflammatory oils. If you’re looking for a delivery of juices, soups or wholesome snacks to kick-start or continue on with your anti-inflammatory journey, Organic Pharmer is a great choice. 

Enjoy 20% off all Organic Pharmer products with the code: HealthyGroceryGirl

For more nourishing, healthy anti-inflammatory recipes to make at home explore the HGG blog! 

Disclosure: Thank you to Organic Pharmer for sponsoring this educational post. I only partner with brands I personally love, recommend and believe are quality products helping people to live a healthier life. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

https://www.ncbi.nlm.nih.gov/books/NBK493173/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/

https://pubmed.ncbi.nlm.nih.gov/21241460/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9253158/https://www.liebertpub.com/doi/abs/10.1089/acm.2009.0090

Health Benefits of Oranges

Oranges are a great source of prebiotic fiber! This is the type of fiber that feeds your good gut microbes and helps them thrive! When those microbes are well nourish, your gut is able to heal itself and digestion runs smoother. Oranges are also a good source of potassium, which is essential for heart function, nerve function and muscle contraction.

See below to view or print this recipe! If you end up freezing oranges, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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How To Freeze Oranges For Smoothies

Servings 0

Author Healthy Grocery Girl

Ingredients

• Limoneira navel oranges

Instructions

• Use an orange peeled to peel orange completely.
• Take apart orange into segments.
• Add orange slices into reusable and sealable freezer safe storage bags or containers.
• Freeze overnight and enjoy in smoothies!

If you love this recipe, see below for more DIY recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Lemon Detox Smoothie Cubes

DIY Citrus Rosemary Disposal Cleaner

DIY Lemon Toner & Lemon Sugar Scrub

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

I love that I can enjoy my favorite flavors, while still consuming something full of vitamins, minerals, protein and fiber! These bowls are easy to make and are made with simple ingredients you may already have in your fridge and pantry. If you have kids, they will love decorating these bowls with graham crackers, lemon zest and any extra fruit they may want!

Health Benefit of Ingredients:

Banana

Bananas are a great source of fiber and potassium. Fiber is crucial for healthy digestion and may help with lowering inflammation in the body. Potassium is important for nerve function, muscle contraction and keeping up with a normal heart beat. 

Turmeric Powder

Turmeric has been around for thousands of years. It has been used in both food and medicine, and has many health benefits! Turmeric may have the potential to reduce inflammation, help you bounce back from soreness or stiffness and contains antioxidant properties.

Lemon

The antioxidants found in lemons have properties that can protect cells against oxidative stress. Oxidative stress can lead to inflammation, which is a precursor to cardiovascular disease. Lemons also contain vitamin C, which has been shown to aid in decreasing the severity and duration of sickness with having adequate levels in the body.

See below to view or print this recipe! If you make this smoothie bowl, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Lemon Meringue Pie Smoothie Bowl

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic lemon
• 16 oz non-dairy greek yogurt
• 1 banana
• Graham cracker crumbs
• 1/4 tsp turmeric powder

Instructions

• In a blender, add yogurt, banana, lemon juice and turmeric powder and blend until smooth.
• Divide between two bowls and top with graham cracker crumbs, a little extra yogurt and lemon zest.

If you love this recipe, see below for more quick & healthy breakfast recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based.

Creamy Orange Chia Pudding

Tropical Lemon Smoothie Bowl

3 Easy & Healthy Summer Breakfasts

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

While you are outside, you’ll definitely want to stay refreshed with my favorite Go-To Smoothie and Popsicles recipe! This recipe is packed with fruits, veggies and incredible antioxidants to keep you and the family feeling great all day long! My kids love this smoothie and think it’s so fun to enjoy as a popsicle while playing in the yard.

See below to view or print these DIY ideas and recipes! If you make any of these, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

If you love this recipe, see below for more fun summer recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominantly plant-based. 

Green Lemon Detox Smoothie

Summer Party Foods

10 Healthy Summer Salads

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Tropical Lemon Smoothie Bowl

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira classic lemon
• 1 cup full fat canned coconut milk
• 1 serving protein powder
• 1 inch fresh ginger peeled and sliced
• ½ cup shredded coconut
• 1 banana
• ½ cup sliced pineapple
• ½ mango

Instructions

• In a blender add juice from lemon, ginger, coconut milk and protein powder. Blend until smooth.
• Chill in fridge for 30 minutes and then pour into bowl.
• Top with shredded coconut, sliced banana, pineapple and mango!

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Lemon Detox Smoothie Cubes

Servings 0

Author Healthy Grocery Girl

Ingredients

• 4 Limoneira classic lemons
• 1 bunch fresh cilantro
• 1 inch fresh ginger

Instructions

• Cut stems off of cilantro and peel ginger.
• Add cilantro, peeled ginger and juice from lemons into blender.
• Blend on high until smooth.
• Pour into ice cubes and freeze for 4+ hours.
• Add cubes into blender with other ingredients for a quick smoothie!

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Citrus Avocado Toast

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 Limoneira grapefruit
• 1 Limoneira navel orange
• 1 Limoneira lemon zest
• 1 avocado
• 3 slices of bread of choice toasted
• 1/2 cup micro greens
• 1 tablespoon hemp hearts
• 1/4 teaspoon sea salt

Instructions

• Cut away skin of grapefruit and orange and slice.
• Peel and slice avocado.
• Build your toast with sliced avocado, citrus, micro greens, hemp seeds, sea salt and lemon zest.
• You can also mash the avocado first if you prefer.

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Orange Creamsicle Smoothie

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 Limoneira navel oranges peeled, segmented and frozen
• 1 cup canned coconut milk
• 2 tablespoons real maple syrup or sweetener of choice
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground turmeric

Instructions

• Add everything into a high speed blender and blend on high for 2 minutes. Depending on the strength of your blender, you may need to add a little more coconut milk.

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

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Green Lemon Detox Smoothie

Servings 0

Author Healthy Grocery Girl

Ingredients

• 2 tablespoons Limoneira classic lemon juice
• 1.5 cups spinach
• 1 inch fresh ginger peeled
• 1 cup sliced cucumber
• 1 cup water
• 1/2 cup frozen pineapple
• 1/2 cup frozen cauliflower

Instructions

• Add all ingredients to a high speed blender and blend until smooth.

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!  

Added Sugar Versus Whole Food Sugar

Added sugar simply means that sugar was added into the food during processing. Natural or whole food sugars are sugars that occur naturally within the food. These types of sugars include fruit, maple syrup, date sugar, coconut sugar and honey.

Why Avoid Added Sugar?

Did you know that sugar contains no nutritional benefits? Instead it can wreak havoc on your body. Sugar can be addicting, suppress your immune system and interfere with skin and gut health. Sugar is added to food for flavor, texture and can even act as a preservative. Being cautious of your sugar intake is a great step toward a healthier lifestyle.

Potential Benefits Of Avoiding Added Sugar

Avoiding added sugar may help your skin stay fresh and hydrated as well as lessening your visible signs of aging. Another benefit may be lasting energy! Your body will go through less spikes and crashes throughout the day leading to steady energy. Also, keeping your insulin levels stable may help your body with weight loss and increasing your metabolism, thus decreasing the risk of long-term diseases. 

10 HGG No Added Sugar Recipes:

Below is a list of our favorite HGG No Added Sugar Recipes! Click on each title to visit the original blog post to view / print the recipes.

Breakfast:

1. CITRUS SPICED WAFFLES

Waffles don’t have to be filled with processed sugar or topped with mounds of syrup. Citrus adds amazing bold flavors to these delicious and easy to make waffles! 

2. LEMON BLUEBERRY OVERNIGHT OATS

Overnight oats are a quick grab-n-go breakfast that are packed with fiber to keep you full throughout your morning. Topping your oats with real, whole fruit adds the perfect natural sweetness! 

3. TROPICAL GREEN SMOOTHIE

This smoothie is the perfect way to start off your morning! It has an incredible tropical flavor and is also packed with vegetables including cauliflower and spinach! 

Lunch / Dinner:

4. THE BEST DAIRY-FREE PESTO PASTA

This simple homemade pesto sauce is free of added sugar and packed with protein and healthy fats. 

5. CAULIFLOWER CRUMBLE TACOS

These tacos made with cauliflower “meat” give a fun variety to your Taco Tuesday! Topped with a creamy red pepper sauce that makes this the perfect taco.

6. TURMERIC NOODLE SOUP

This creamy soup is loaded with veggies to boost immunity and keep you satisfied!

Snacks:

7. ZUCCHINI SWEET POTATO TOTS

Packaged snacks are normally filled with added sugar and nasty preservatives. This recipe is kid friendly and an easy way to get in those extra veggies throughout the day.

8. ENERGY BITES

These Energy Bites are the perfect snack because they are naturally sweetened and filled with energizing carbohydrates from dates! These bites also contain antioxidants from ingredients such as cacao, turmeric and ginger. 

Desserts:

9. VEGAN CHOCOLATE CRUNCH SOFT SERVE ICE CREAM

Bananas are an incredible base to make a delicious ice cream! This recipe will satisfy your sweet tooth while nourishing your body with vitamins and minerals! 

10. BAKED LEMON PEACH COBBLER

These individual peach cobblers are quick to make and are the perfect way to end any night of the week! 

As an ambassador for Sunsweet, I am sharing tips to help you feel good this year! For more feel good tips and to enter in to win prizes click here!

Specifically, today we’re chatting all about gut health and I’m sharing a really simple smoothie recipe to support digestion.

Why Digestion and Gut Health Matters

The human body contains both good and bad bacteria. We need good gut bacteria because it helps the body fight yeast and fungi and creates enzymes to destroy harmful bacteria. Strong gut health also contributes to our immune health, in fact 70% of your immunity is located in your gut! Healthy gut flora can also help eliminate bad bacteria and regulate inflammation. Poor gut health can also contribute to constipation or diarrhea, an upset stomach, irritable bowel syndrome and beyond!

How To Support Gut Health & Naturally Relieve Constipation

Below are a few ways to support digestion and bowel regularity!

• Exercise: Aim for 150 minutes of exercise per week, which can break down to 30 minutes a day 5 times a week!
• Increase your water intake while decreasing your intake of dehydrating beverages such as caffeine, energy drinks, soda or even caffeinated teas
• Increase fiber intake from real, whole, plant-based foods
• Eliminate artificial sweeteners which have been known to interfere with gut health
• For some individuals, certain foods may contribute to constipation such as dairy or low-fiber processed foods
• Lemon juice with hot water can support regular bowel movements! How this works is thatflavonoids found naturally in lemon juice help break down food within your stomach. Hot or warm water is known to stimulate peristalsis (also known as muscle contractions) that can trigger bowel movements.
• And a classic go-to…. Prunes and Prune Juice!

Sunsweet Amaz!n Prune Juice

Did you know that the microbiome is made up of billions of helpful bacteria that influence our health from digestion to immunity and beyond? Fiber plays an important role in supporting digestion and microbiome health. You’ve likely heard that prunes are good for constipation, yet you may wonder, is prunejuice helpful for constipation as well? The simple answer is, yes! One serving of Sunsweet Amaz!n Prune juice has 3 grams of fiber, whereas most juices contain little to no fiber. In addition Sunsweet Amaz!n Prune juice provides 5 essential vitamins and minerals and no added sugar to help balance and maintain digestive health to help you feel your best. Prune juice is fantastic on its own or try adding to a smoothie!

The smoothie recipe I’m sharing below is a great way to make Sunsweet Amaz!n Prune Juice a regular part of your daily routine.

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Prune Protein Shake

Prep Time 2 minutes minutes

Servings 1

Author Healthy Grocery Girl

Ingredients

• 3 Sunsweet Amaz!n Prunes
• ¼ cup of frozen cauliflower
• 1 banana
• Cinnamon
• 1 tablespoon Almond butter
• Optional protein powder
• 1 cup Coconut milk

Instructions

• Blend all ingredients together & enjoy!

Disclosure: This blog post is sponsored by Sunsweet!