Ingredients
3 cups hummus
½ English cucumber diced
2 roma tomatoes seeded and diced
½ large red pepper diced
2 green onions diced
¼ cup feta cheese crumbled
1/3 cup Kalamata olives sliced
3 tbsp Italian parsley chopped
1 small jalapeno pepper sliced, optional
Instructions
Spread the hummus into a shallow serving dish.
Add the vegetable layers, starting with the cucumber, tomato, red pepper, green onion, and jalapeno (optional).
Sprinkle the crumbled feta cheese, olives, and parsley.
Serve with chips or to keep it low carb, use cucumber slices, raw cauliflower pieces or baby carrots.
Lately, a lot of attention has been given to how dietary changes can decrease inflammation. More research is needed in this area, but the foods that are recognized as having an anti-inflammatory effect are already well known for their health benefits.
1. Colorful fruits and vegetables. Eat the rainbow, including berries, tomatoes, carrots, squash, sweet potatoes, mangos and dark green leafy vegetables such as broccoli, kale and spinach.
2. Seeds and nuts. Flaxseeds, walnuts, pistachios, pine nuts, pecans, hazelnuts and almonds.
3. Fish. Oily fish like salmon, tuna, mackerel, lake trout and herring.
4. Healthy fats. Organic butter, olive oil and avocado.
5. Beans/legumes. Red beans, pinto beans and black beans.
6. Fresh herbs and spices. Rather than seasoning your meals with just salt, enhance flavor with herbs like garlic, ginger and turmeric.
Higher levels of DHA and EPA are linked to a reduced risk of chronic disease—including heart disease, diabetes, and some cancers—as well as anxiety and depression (especially in women), and may also help alleviate joint pain and stiffness associated with arthritis. Since omega-3 fatty acids play various roles in cell function and immunity, they contribute in a huge way to virtually all organ systems in your body. The top three benefits include:
ANTI-INFLAMMATORY BENEFITS
Omega-3 fatty acids may help reduce inflammation by increasing cell membrane fluidity, which helps to inhibit proinflammatory pathways that ultimately damage cells, leading to increased chronic disease risk over time.
Research shows that having adequate daily amounts (250mg) of EPA and DHA can be particularly beneficial for those who suffer from rheumatoid arthritis, as they can help with stiffness and pain.
PRENATAL BENEFITS
During pregnancy, women have a higher conversion rate of ALA, EPA, and DHA to meet the demands of fetal brain development. EPA and DHA are crucial for proper development and function, especially for neurological and immune systems as well as the development of fetal retina. They can also help reduce your risk of post-partum depression and depression throughout your lifespan.
Meanwhile, DHA is a major structural component of the central nervous system and the retina.
HEART HEALTH BENEFITS
Recent research found that overweight men and women who were assigned a diet including omega-3 rich salmon twice per week had lower serum cholesterol, which is a key indicator for lowered cardiovascular disease risk.
But while adequate intake of EPA and DHA is shown to help with specific biomarkers linked to heart disease, keep in mind that one piece of salmon won’t “cancel out” heart disease risk if your diet is otherwise filled with loads of sugary beverages, deep-fried and fast-foods, processed meats, sugary cereals, pastries, ice cream…you get the point.
Where can I find omega-3s?
Salmon
Arctic Char
Sardines
Sea bass
Oysters
Rainbow trout
Herring
Mussels
Nuts and seeds
Veggies
Legumes
Polyunsaturated oils derived from nuts and seeds, like peanut, walnut, avocado, olive, sesame, flaxseed and chia seeds.
Supplements like flaxseed oil or krill oil.
Eat your eggs and avoid processed fat free items, like fat free salad dressing. Partially hydrogenated oil is by far more detrimental than natural cholesterol in an egg yolk.
