Dear M&F,
My doctor told me that I have high levels of inflammation in my body. He wants me to take prescription drugs, but I’m not comfortable with that. Can you help? 
—Richard D. L, KS

It pains me to hear about doctors who are so quick to write prescriptions but never consider diet when treating ailments. I’m not suggesting you ignore the doc’s advice, but chances are good that your inflammation can be greatly alleviated by tweaking your eating habits with these anti-inflammatory foods.

First, from looking at your old diet, I’d deepsix the milk you’re drinking. A large percentage of the population cannot tolerate pasteurized dairy, and it promotes an allergic (and highly inflammatory) response. Drop the bread, too, as gluten can have a similar effect. Also try to avoid sugar, one of the worst aggravators of inflammation. In your second meal, replace the sesame oil with macadamia nut or avocado oil. Sesame oil has an awful ratio of 45:1 omega-6 to omega-3 fats, and high levels of omega-6 have been shown to cause inflammation. You need more monounsaturated fats in general, so add almond butter as well.

Tuna is a staple bodybuilding food, but salmon has just as much muscle-building potential and provides more omega-3s. Green beans are healthy, but Brussels sprouts pack more natural inflammation fighters.

As for your post-workout meal, while simple sugar sources do create the insulin spike you need to recover, in your case, whole-food carb sources are better. Have some whole oats with blueberries and cherries. Berries are elite soldiers in the war on inflammation.



Richard’s Old Diet

Meal 1 ½ cup oats with brown sugar
1 tbsp flaxseed
1 cup 2% milk
2 slices seven-grain toast
Meal 2 25g whey protein isolate
1 tbsp sesame oil
1 tbsp natural peanut butter
Meal 3 6 oz tuna
1 medium potato
1 cup green beans

Meal 4 (Pre-Workout)

6 oz organic lean beef
1 medium sweet potato

Meal 5 (Post-Workout)

50g whey protein isolate
25g dextrose
25g maltodextrin

Richard’s New Diet

Meal 1 1 cup organic plain yogurt
or kefir sweetened with stevia
1 handful dark berries
½ cup gluten-free oats
2 slices gluten-free bread
Meal 2 25g whey protein isolate
1 tbsp macadamia nut oil
1 tbsp almond butter
Meal 3 6 oz wild Alaskan salmon
½ cup brown rice
1 cup Brussels sprouts

Meal 4 (Pre-Workout)

6 oz organic grass-fed beef
1 medium sweet potato
1 tsp organic butter

Meal 5 (Post-Workout)

50g whey protein isolate
½ cup blueberries
½ cup cherries
½ cup gluten-free oats