Weight Loss

3 At Home Smoothie Recipes to Fight Inflammation (1 is Keto Friendly)

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3 At Home Smoothie Recipes to Fight Inflammation (1 is Keto Friendly) – Thomas DeLauer

Smoothie #1 – Digestive Inflammation:
1 cup of almond Milk
1 teaspoon ginger
1 tbsp of coconut cream
4 mint leaves
1/2 of medium avocado
Optional: add frozen spinach or ice (or stevia)

Smoothie #2 – Systemic Inflammation:
1/4 cup sweet potatoes
1 serving of Collagen powder
1/8 cup coconut cream
1/8 cup pumpkin seeds
Pinch of ginger
Squeeze of lemon
1-2 dates, or to your taste
Optional: quarter cup mandarin segments
OR
1 Bag of Smoothie Box with 1 cup of Coconut Milk

Smoothie #3 – Deep Space – Brain Inflammation:
3 quarters of a cup of frozen spinach
quarter cup of frozen beets
quarter & a half a cup of frozen blueberries
1/2 tbs of coconut oil
1 cup of coconut milk
Optional: stevia

Smoothie #1

Coconut Oil & Inflammation

Lauric acid reduces biofilm formation and preformed biofilms in a dose-dependent manner and has been shown to reduce proinflammatory cytokine production

More specifically, the expression of inflammatory genes such as COX-2, iNOS, TNF-α and IL-6 are decreased by lauric acid

https://www.frontiersin.org/articles/10.3389/fmicb.2017.02635/full

https://www.ncbi.nlm.nih.gov/pubmed/24613207?dopt=Abstract
Ginger

Anti-inflammatory agent

Ginger acts as an anti-inflammatory agent by inhibiting NF-κB pathway, a molecule that turns on over 400 genes related to inflammation – like NSAIDs, ginger blocks the activities of COX enzymes, as well as production of inflammatory chemicals called leukotrienes and prostaglandins

Digestion

Ginger aids in digestion by reducing stomach lesions, by inhibiting growth of Helicobacter pylori (is a type of bacteria that can enter your body and live in your digestive tract

Peppermint

In one study, published in the Digestive Diseases, and Sciences, 72 people with IBS took peppermint oil capsules, or a placebo

Researchers found that peppermint reduced IBS symptoms by 40% after four weeks, compared to only 24.3% with a placebo

https://www.ncbi.nlm.nih.gov/pubmed/26319955

The reason why peppermint help with digestive issues is because it activates an anti-pain channel in the colon

This channel, called TRPM8, may reduce the pain linked to eating some spicy foods like mustard or chili

Avocado

Avocado’s inflammation reducing benefits come from its high vitamin E content

Vitamin E literally cuts the production of cytokines

Specifically, it has been shown to decrease lipid peroxidation and decrease the release of proinflammatory cytokines, the chemokine IL-8 and plasminogen activator inhibitor-1 (PAI-1) levels as well as decrease adhesion of monocytes to endothelium

It also specifically targets, and dampens, interleukin-6 production in circulating blood

https://www.ncbi.nlm.nih.gov/pubmed/16011463

Smoothie #2

Sweet Potatoes

There’s an antioxidant found in sweet potatoes called cyanidin, which acts by increasing glutathione and superoxide dismutase levels and total antioxidative capacity

https://www.phytochemicals.info/phytochemicals/cyanidin/anti-inflammatory.php

Dates

Phenolic acids (Chlorogenic acid)

Dates contain an array of phenolic acids that: possesses antiplatelet activity by reducing release of atherosclerotic-related inflammatory mediators and inhibits thrombus formation

CGA induces an anti-inflammatory effect in lipopolysaccharide- (LPS-) inflamed macrophage cells through suppression of proinflammatory cytokines such as IL-1β, TNF-α, and IL-6

https://www.researchgate.net/publication/267037225_Phenolic_acids_in_dates_Chemistry_properties_and_antioxidant_benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4579300/#sec8title

Pumpkin Seeds

Phytosterols, in studies, have been shown to reduce IL-6 and TNF-α levels in plasma and tissues, in addition to lower expression of inflammation-related genes in the liver (for TNF-α and PAI-1) and adipose (for IL-6, TNF-α, and MCP-1)

Phytosterols and Inflammation: What’s the Story?

Smoothie #3 – Deep Space – Brain

Blueberries

BDNF has been shown to suppress the expression of inflammatory factors, including tumor necrosis factor α, interleukin (IL)-1β, and IL-6, and increased the expression of the anti-inflammatory factor IL-10

https://www.ncbi.nlm.nih.gov/pubmed/28778220

Beets

Contain nitric oxide, which can help fight inflammation by reducing vascular inflammation and promote apoptosis during neointimal thickening*

*Refers to proliferation and migration of vascular smooth muscle cells primarily in the tunica intima, resulting in the thickening of arterial walls and decreased arterial lumen space

https://www.nature.com/articles/3780482.pdf?origin=ppub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3064266/

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