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Extension Family and Consumer Sciences : What is an anti-inflammatory diet?

  It seems like every time we turn around there is a new diet to follow. You may have heard of one that has been gaining popularity, the anti-inflammatory diet. This diet is based on the idea that certain food decrease inflammation and that other foods increase it. But what exactly is inflammation? Which foods are limited and which are encouraged on this diet? This article will help you understand the difference between acute and chronic inflammation, how it affects your health, and the role diet plays.

Simply stated, inflammation is the immune system's response to illness or injury. Think of the last time you stubbed your toe. Immediately after the injury, you probably noticed pain, swelling, and redness. This is acute inflammation and is a result of the body sending blood and fluid filled with cytokines, proteins involved in cell signaling, to the sore toe. Cytokines signal the body to send immune cells, such as white blood cells and prostaglandins, to the site to fight off infection or heal damaged tissues. Acute inflammation is the body's response to immediate threats, but chronic inflammation is a steady release of immune cells even when there is no infection to fight or injury to repair. This state of constant, low-level of inflammation has been linked to several diseases, including type 2 diabetes, heart disease, cancer, and Alzheimer's. Chronic inflammation can be triggered by autoimmune diseases, but it can also be a result of lifestyle factors, such as excess body weight or lack of physical activity.

So, how does anti-inflammatory diet help? The diet includes foods that will combat chronic inflammation and limits foods that can contribute to it. Fried foods, highly processed foods, and foods high in sugar are thought to increase inflammation and should be avoided. Foods that are encouraged are minimally processed, whole foods, especially fruits and vegetables. A diet rich in fruits and vegetables has many health benefits, and fighting inflammation is one of them. Plant-based foods contain nutrients called phytochemicals. These contribute to the health benefits of these foods.

These are thousands of different types of phytochemicals, each with a different function and a different health benefit. Anthocyanins give the deep blues, reds, and purples to fruits and vegetables, such as blueberries or red cabbage. They also help to reduce stimulation of cytokines that lead to inflammation. Capsaicin is what gives red and green chiles their signature heat, and it decreases the activity of inflammatory immune cells. Gingerol gives ginger its unique flavor, and in some studies has helped to reduce pain and swelling of joints in rheumatoid arthritis. Carotenoids give bright orange, red, and yellow coloring to carrots, tomatoes, and apricots, and they have been shown to inhibit secretion of inflammatory cells. Bromelain is derived from pineapple and helps keep immune response in check, decreasing immune response when there is no threat and enhancing it when needed. Phytochemicals are found in all plant-based foods, which include spices, olive oil, and teas. Oleocanthal, found in virgin olive oil, and epigallocatechin gallate (EGCG), found in green team decrease the effects of cytokines. Tumeric, properties because it is a good source of curcumin.

Hopefully, the guidelines of anti-inflammatory diet sound familiar. After all, it boils down to minimizing processed, fried, and sugary foods, and emphasizing fruits and vegetables. These guidelines are also included in the 2015-2020 Dietary Guidelines developed by the United States (U.S.) Department of Health and Human Services and U.S. Department of Agriculture. If you follow the Dietary Guidelines, you are very likely already following an anti-inflammatory diet. Below is a table of the phytochemicals written about in the article. Remember these are just one type. Strive to eat a wide variety of plant-based foods to gain anti-inflammatory benefits of phytochemicals as well as the benefits of the vitamins, minerals, and fiber contained in these foods.

Source: 
Extension Family and Consumer Sciences : What is an anti-inflammatory diet?

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Empower Yourself Against Utility Crimes

September 17, 2018

by

Lisa Lake

Consumer Education Specialist, FTC 

 

You get a call saying your electricity or water will be shut off unless you pay a past due bill. You may not think you have a past due bill. But the caller sounds convincing, and you can’t afford to ignore it, especially if you’re running a small business.

Actually, you can’t afford to believe it.

The FTC has been hearing about scammers impersonating utility companies in an effort to get your money. Here are some warning signs of a utility scam:

• If you know you already paid, stop. Even if the caller insists you have a past due bill. That’s a big red flag.
• Never give out your banking information by email or phone. Utility companies don’t demand banking information by email or phone. And they won’t force you to pay by phone as your only option.

• Did the caller demand payment by gift card, cash reload card, wiring money or cryptocurrency? Don’t do it. Legitimate companies don’t demand one specific method of payment. And they don’t generally accept gift cards (like iTunes or Amazon), cash reload cards (like MoneyPak, Vanilla, or Reloadit), or cryptocurrency (like bitcoin).

If you get a call like this, here are some things you can do:

• Concerned that your bill is past due? Contact the utility company directly using the number on your paper bill or on the company’s website. Don’t call any number the caller gave you.
• Never give banking information over the phone unless you place the call to a number you know is legitimate.
• Tell the FTC. Your reports help us fight these scams. And report it to the real utility company. If you already paid, tell the payment provider – such as the wire transfer or gift card company. You may not get your money back, but it’s important to tell them about the scam
• FTC Blog: Utiltiy Crimes

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3 Reasons to Fall in Love with Yogurt

Recently I had two family members that were told by their doctors to eat yogurt everyday.  For some this is an easy task because they have found yogurt that is tasty along with being nutritious.  Here are three other reasons to eat more yogurt.

It supports healthy bones and heart

Yogurt is loaded with essential vitamins and minerals, such as B vitamins, potassium, calcium and vitamin D. Potassium can help lower blood pressure, especially if you have high blood pressure. Calcium plays a critical role in bone and teeth development. Vitamin D is needed to help the body absorb calcium to maintain strong bones.

It promotes a healthy gut

Many yogurts contain live and active cultures, which help convert milk to yogurt, enhance flavor and promote the introduction of good bacteria in our gut. To identify yogurt products with live and active cultures, check the ingredient list for specific types of bacteria like Streptococcus thermophilus and Lactobacillus bulgaricus. You can also look at labels for the “Live and Active Cultures” seal.

It helps build healthy muscles

Yogurt contains protein, and some styles (like Greek for example) contain 8-14 grams of protein per 5-6 ounce serving. Protein serves as building blocks for muscles, bones, cartilage, skin and blood. Consuming enough protein can help maintain the muscle you have, while also helping to build new muscle you may want and need. As a bonus, protein can also help you feel full longer, which can help you maintain a healthy weight.
 

4 Reasons to Fall in Love with Yogurt

Two Quick Trail Mix Recipes for Healthy Breakfast or Snack

Popcorn Trail Mix
2 cups air-popped popcorn
1 1/2 cups unsweetened whole-grain oat dry cereal
1/4 cup golden raisins
3 Tbsp. dried blueberries
3 Tbsp. dried cranberries
3 Tbsp. dry-roasted almonds, coarsely chopped
3 Tbsp. chopped dried pineapple
2 Tbsp. roasted pumpkin seeds
2 Tbsp. dry-roasted sunflower seeds
In a large bowl, combine all the ingredients. Store in an airtight container for up to 3 days.

Makes 10 servings.
Per serving: 91 calories, 3 g total fat (less than 1 g saturated fat), 15 g carbohydrate, 2 g protein, 2 g dietary fiber, 37 mg sodium.

N-R-G Trail Mix Snack
1/2 cup unsalted peanuts
1/2 cup unsalted almonds
1/2 cup dried apple pieces
1/2 cup raisins
1/2 cup oat circles
1/2 cup bran cereal flakes
Put all the ingredients into a big bowl. Stir well with wooden spoon. Divide into six equal amounts in small resealable plastic bags.

Makes 6 servings
Per serving: 210 calories, 12 g total fat (1.5 g saturated fat), 24 g carbohydrate, 7 g protein, 4 g dietary fiber, 50 mg sodium

Whole Grain Snacks