Understanding Inflammation in the Body and Foods that Help Reduce it. [Episode #952]

 

Topic: Inflammation in the Body

Hi everyone and welcome back to our Thursday Q &A show. I hope you’re having a lovely week. We are right in this powerful period of holidays and right around this winter solstice energy. And it’s such a powerful time to reflect, to learn, to discern, to pick through information, to see how we want to move forward. And that includes in our food cornerstone, right? How we eat has a profound effect on our mood, on our energy, on our health on our skin, on our ability to awaken and live from our hearts. When we’re in this really, you know, we’re eating a lot of fractured foods, we tend to be more irritated. We tend to be more mind-based. And today we’re actually be talking about a really important concept for all of us to understand, and that is inflammation. And specifically, understanding inflammation in the body and foods that help reduce it and so today we are focusing on foods, but inflammation is not just based on foods it also…..

 

Episode Summary:

In this episode, Kimberly Snyder discusses the critical topic of inflammation, its effects on health, and the role of nutrition in managing it. She emphasizes the importance of understanding both acute and chronic inflammation, and how emotional well-being and heart coherence contribute to overall health. The conversation highlights various foods that can help reduce inflammation, including fruits, vegetables, healthy fats, and legumes, while also stressing the significance of balance in dietary choices. Snyder shares personal experiences and insights, encouraging listeners to take charge of their health through mindful eating and lifestyle practices.

 

 

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Episode Chapters

00:00 Introduction to Inflammation and Its Impact
06:04 The Role of Food in Reducing Inflammation
12:09 Key Foods for Combating Inflammation
17:47 Incorporating Legumes and Whole Foods
23:58 Final Thoughts on Inflammation and Health

SOLLUNA PRODUCT LINKS

• Glowing Greens Powder™
• Feel Good SBO Probiotics
• Feel Good Detoxy
• Feel Good Digestive Enzymes
• Feel Good Starter Kit
• Feel Good Skincare

KIMBERLY’S BOOKS

• The Hidden Power of the Five Hearts 

• Chilla Gorilla & Lanky Lemur Journey to the Heart
• The Beauty Detox Solution
• Beauty Detox Foods
• Beauty Detox Power
• Radical Beauty
• Recipes For Your Perfectly Imperfect Life
• You Are More Than You Think You Are 

OTHER PODCASTS YOU MAY ENJOY!

• How to Believe in Your Self Worth with Jamie Kern Lima [Episode 907]
• How to Raise Your Standards In Your Love Life with Matthew Hussey [Episode 883]
• How to Eat to Beat Your Diet with New York Times best selling author Dr. William Li [Epsiode 913]
• The issues with consuming vegetable and seed oils with Dr. Catherine Shanahan [Episode #899]
• How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard [Episode #877]
• How Not to Age with New York Times best-selling author Dr. Michael Greger [Episode #873]
• How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo [Episode #867]
• How to Optimize Your Metabolic Health with Dr. Casey Means [Episode 889]

STUDIES AND RESEARCH

A 2010 Study in the Journal of Nature Reviews Immunology found that chronic inflammation is a significant risk factor for cardiovascular disease, as it promotes atherosclerosis and plaque formation in arteries.

Types of Inflammation

Acute Inflammation: Short-term response to injury or infection, characterized by redness, heat, swelling, and pain. It typically resolves once the cause is eliminated.

Chronic Inflammation: Long-term inflammation that can last for months or years. It can result from ongoing infections, autoimmune diseases, or exposure to irritants. This type of inflammation is linked to various chronic diseases

 

A 2015 Study in the British Medical Journal found that the Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, is associated with lower levels of inflammatory markers (like C-reactive protein) and reduced incidence of chronic diseases.

A 2016 in the Journal of Nutrition Reviews found that consumption of berries was linked to reduced levels of inflammatory markers and improved endothelial function in adults.

A 2017 Study in the Journal of Foods found that Curcumin, the active compound in turmeric, has potent anti-inflammatory effects and can significantly lower inflammation markers in the body.

A 2011 Study in the Journal of Biochemical Transactions found that Omega-3 fatty acids reduce inflammatory markers and have protective effects against various inflammatory diseases, including arthritis and cardiovascular disease.

A 2014 Study in the International Journal of Cardiology found that regular consumption of green tea is associated with reduced levels of inflammatory markers and a lower risk of cardiovascular disease.

A 2022 Study in the Journal of British Medicine showed that legumes have bioactive compounds like peptides, polyphenols and saponins, which exhibit antioxidant, antihypertensive, anti-inflammatory and other biological activities. Thus, these compounds could be an alternative treatment for inflammatory diseases.

 

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Transcript

Kimberly Snyder (00:00.61)
Hi everyone and welcome back to our Thursday Q &A show. I hope you’re having a lovely week. We are right in this powerful period of holidays and right around this winter solstice energy. And it’s such a powerful time to reflect, to learn, to discern, to pick through information, to see how we want to move forward. And that includes in our food cornerstone, right? How we eat has a profound effect on our mood, on our energy, on our health on our skin, on our ability to awaken and live from our hearts. When we’re in this really, you know, we’re eating a lot of fractured foods, we tend to be more irritated. We tend to be more mind-based. And today we’re actually be talking about a really important concept for all of us to understand, and that is inflammation. And specifically, understanding inflammation in the body and foods that help reduce it.

So today we are focusing on foods, but inflammation is not just based on foods. I wanna say that before we get deeper into this topic. When we are inflamed, we tend to be irritated emotionally, we tend to be frustrated. These are different forms of anger, which is an incoherent emotion. So if you really want to work on reducing inflammation in the body removing all these stress responses which age us and dysregulate our hormones. I really encourage you to check out the new book, The Hidden Power of the Five Hearts, all our information about heart coherence. Also, before we get into our topic, want to remind you or announce, if you haven’t heard yet, that I’m going to be running a very special at-home heart retreat, which will start on January 3rd on Zoom. You can watch the playback if you can’t make that date going to encompass different recipes to cook and a stretch video and journaling prompts. And it’s really like an at-home vision walkabout, however you want to talk about it, vision quest to really tap into the power of your heart for the new year ahead. So many of us make resolutions that don’t stick. There’s a lot of expectations, a lot of mental ideas. When have we ever really directed this research and the power of our heart towards the new year?

Kimberly Snyder (02:21.614)
probably for most of us never. So this is an opportunity to really create an incredible New Year ahead and to manifest what you want. So please check out all the information at mysaloona.com, as well as the show notes for today, other information, other podcasts, articles, our amazing supplements and more. All right, let’s get into our show today. Our question comes from Jessica who lives in Nebraska. Jessica, thank you so much for being part of our community.

You wrote, Hey Kimberly, love the podcast and your books. I have a question about inflammation as I feel like I suffer from chronic inflammation. What foods can I incorporate into my diet to help reduce inflammation? So Jessica, thank you again so much, sending you so much love out there to Nebraska. So there’s a couple things I want us to understand about inflammation inflamed. I want you to think about this energy.

One of the things that Arya Veda talks about are these different elements, right? The way fire plays out in our body, the way water creates that flow, that hydration. Air is really important to create different movement through our system. But if there’s excess of any of these energies, sort of how if there’s excess of fire, it gets out of the campfire, you could create a forest fire, creates damage. If there’s too much water,

You can get edema, can get bloating, can get swelling, right? And same thing with excess air. There’s more, too much air and wind, so to speak, in the colon, you can get constipation. It’s really about balancing energies. So when it comes to inflammation, I want you to think of this fire energy, which is known as Pitta in Ayurveda. Now, Ayurveda says excess of Pitta is a primary cause of aging. We are searing. It’s almost like we’re burning out the cells.

And so this damage starts to come through the cellular integrity of our tissues and our organs. Things start to break down. Things don’t function as well. We get inflamed. Now, there’s two types of inflammation. There’s chronic inflammation and then there’s acute. So if you think about when you get a cut, I had a cut the other day and I didn’t notice it. I got a little cut and then I was cooking.

Kimberly Snyder (04:44.118)
using lemon and all these other ingredients and it started to really sting and it started to get even more red. So we see how our body is protecting us. When something happens, you may get a, you know, just a bruise. My kids are two active boys. They fall all the time. They bang their legs. They wrestle together. You know, these are ways in which our body’s intelligence keeps us healing continuously and it’s really powerful and really beautiful.

And usually this type of inflammation resolves. Now chronic inflammation happens for the long term. It could be weeks, months, years. And this can come from ongoing infections, autoimmune disease, exposure to irritants. So this sort of low grade chronic inflammation really degrades our health.

over the long term. So it’s not something that is just you could put a bandaid on and treat right away. It’s something that really becomes a precursor to many diseases and illness. Now, as I mentioned, it doesn’t just come from food. It can very much come from our emotional responses, our emotional well-being, our emotional intelligence, which is why the heart coherence work is so powerful. But food very much plays a role. Now,

I also want to share personally just before, literally 10 minutes ago before I started recording this podcast, I did a telehealth appointment with my doctor who did a full blood work analysis. this is just a full panel, very detailed. He gets on the phone and he says, Kimberly, blood work is phenomenal.

He said, I see many people’s blood work. This is some of the best blood work I have ever seen. And I was really interested in even measured DHEA where my levels were really great, 376, and went through everything, high levels of vitamin D, B12, iron. So a couple of things there. I think if you looked at my blood work, you know, I didn’t do blood work.

Kimberly Snyder (06:59.982)
probably during my most, where I would feel the most anxious, my most stressed out. I know that if I looked at my blood work back then when I had lots of insomnia, lots of anxiety, I would have had very different numbers. And yes, food plays a vital role, but it’s amazing how we can turn things around. It’s amazing how our body can heal. And I attribute this to a whole food-based

whole food plant-based lifestyle. Again, it’s not all or nothing. If you eat meat like my husband does, it’s okay. But you do want to make sure you’re getting a range of nutrients, you’re getting enough fiber, you’re getting a lot of micronutrients which come from plants. I very much attribute this to having these tools to deal with stress which I didn’t have in the past. Specifically the heart-aligned meditation, specifically the heart-aligned steady in life practice, the heart-aligned harmonized practice which I outlined in the new book.

It has been life-changing for me. I feel that in my body. And the research in the book also shows that in one month of doing these heart coherence practices, your DHEA can increase by 100%. Now, let’s talk about that for a moment. And it is related to our inflammation topic. DHEA is a precursor hormone that is part of our vitality. When we are in our vitality and our life force, we’re in more flow, we’re more resilient against stress.

It means we’re not resilient against inflammation and being inflamed in certain ways. So all of this comes from how we change our lifestyle. So I was so excited to share this with you guys today because we are all dynamic beings and we can shift and we can grow. So we don’t have the numbers of what it would have been like for me when I was in these periods, but I guarantee that I would have had very high levels of cortisol.

This test also looked at all my hormone levels, which were really great, right? This lifestyle, heart-led living and wellness, means we let our heart’s intuition guide us forward. We don’t believe all the thoughts of the mind, which creates stress. We use our heart’s intuition to best discern how to take care of our bodily temple, what to eat, right? Not from the mind perspective, which gets really down to numbers and it gets confused and sees what everybody else is doing.

Kimberly Snyder (09:23.288)
But there’s this real power which comes from your heart. And this power, I don’t always talk about numbers because I think numbers can get in our head and we can just be very results driven. But it’s nice when numbers sometimes back up to show that this work really does work, right? I don’t weigh myself very often, but when I go to the doctor, I get to check up and I look at my…

wait, I’m like, wow, it’s great. It stays consistent. It stays the same, even though I don’t hyper focus on results. So this lifestyle is about really taking this information. give you so much information on this podcast and really taking that into your heart and using that internal guidance system to move yourself forward. And so we don’t want to get super caught up in too much from a heady place, from a mental place.

That’s what our New Year’s program is all about, how you can tap into the power of your heart. I also want to share this really amazing personal example. If you follow me on Instagram at underscore Kimberly Snyder, I don’t always share the details of my children’s lives, but I was such a proud mama this past weekend. My older son won first place in a championship chess tournament on Saturday and Sunday, two back-to-back tournaments.

And there was such a big difference because he played in a tournament, it wasn’t a championship tournament. in some ways the players weren’t as strong, but a weeks ago, or he didn’t do so well, and he was very much in his head, mama, is this gonna affect my rating? Am I gonna get a trophy today? Am I gonna win? Like all these thoughts and ideas. We went into these tournaments and we used this term, loosey goosey. I said, honey, don’t think too much. Play from your heart. Do not rush.

Scan the board. Don’t think about your rating. Don’t think about the results if you’re gonna win. Do the best move that you can play moment to moment, each piece. Scan the board. I’m gonna move this piece this way. This is the best move for right now. And you know what? These small things, these steps that we take add up to the big results. And guess what? He did get the trophy and he did win without focusing on it.

Kimberly Snyder (11:41.838)
And there’s such big life lessons in there for him, for all of us, for me to witness as a mother. And so as we now go into these specifics, we’ve skirting around it, but yes, we are gonna talk about food for inflammation. Remember that you don’t have to get so stressed about eating perfectly every single bite of food that you take in, but you wanna have an understanding of how to eat to take care of yourself. You have so much power.

to reduce inflammation and disease. Even if there is risk factors in your family, hereditary, you know, pathways, things that have happened in your family, it doesn’t mean you have to be a product of your genetic inheritance. There’s so much, you know, from an epigenetic standpoint, we can turn things on and off, we can turn the boat around.

I think about my own personal health journey when I had my hair wouldn’t grow and I had such bad acne. And it was so hard for me to lose that coating over my belly. I always felt bloated. And I say from a place of sharing and, you know, just, you know, celebration, that would celebrate you and you would celebrate me. There’s a flatness to my stomach now because I do follow these principles and I do eat this way most of the time.

Although I still like my treats. Yesterday I ate a bag of pretzels, full gluten, full non-organic wheat because I wanted a treat and it was what was there and it was yummy and I ate it with some chocolate and I enjoyed it. But a lot of the time I eat on point. And I also take our saloon and digestive supplements, which are huge. I took an extra dose of detoxi last night because of the pretzels, right? Sometimes if I eat treat foods, I do want more support with that gluten to clear it out.

So if you’re having holiday parties right now, you your digestive enzymes are your best friend. Taking detoxing more regularly to cleanse your system, it’s not a laxative, but will help the food and the acids move through more efficiently so they don’t accrue into inflammation, toxicity, extra weight. Take your SBO probiotics. These supplements are like gold. They’re magical friends that you can always have with you, like I take every day. Now, back to chronic inflammation.

Kimberly Snyder (14:04.94)
A 2010 study in the journal of nature reviews and immunology found that chronic inflammation is a significant risk factor for cardiovascular disease as it promotes ather… So this big word again, atherosclerosis and plaque formation in arteries. So when we are inflamed, there’s a rigidity that starts to happen in the body. So where pathways circulation would move through, blood flow would really be, you know, healthy cells would overturn. Suddenly there’s this hardening effect.

and it is systemic and it happens throughout the system. 2015 study in the British Medical Journal found that a diet rich in fruits, vegetables, whole grains and healthy fats is associated with lower levels of inflammatory markers like C-reactive protein and reduced incidence of chronic diseases. So let’s break that down again. These simple foods, fruit.

vegetables. Hello, GGS, right? Made of fruits and vegetables. Whole grains. Sometimes these low carb diets really demonize grains. And look to the blue zones where they’re having grains all the time. Is it always gluten? No. But can you all, can you enjoy grains, rice, quinoa, millet, amaranth, all these beautiful grains? If your body

Depending on your body type, of course, I can’t have wheat usually, although I do eat pretzels sometimes, but I do really well with rice. It’s an individual thing, but we don’t have to demonize all grains. My kids love sourdough bread. They do well with it. They digest it well. I eat other carbs like sweet potatoes every single day. It’s a big part of my diet. It does well for me and healthy fats. Healthy fats.

What does that mean? Not inflammatory vegetable oils, seed oils, denatured. Think of plant fats like avocados, seeds, nuts. I have seeds all the time in my chia seeds. Now that winter is here, by the way, I’ve been putting more of an emphasis on fats. I sat at my counter making a hot chocolate yesterday.

Kimberly Snyder (16:24.864)
and I just ate half an avocado because I could feel dryness in my skin and my hair. This is where intuition takes precedence here. wasn’t mapping out every single fat I ate that day, but I said, you know what? I could feel my body needs more natural oils. So I just ate an extra half an avocado. And you can sort of look through your lifestyle, look through your day, look at your hair, look at your nails and sense, hey,

There’s a lot of heaters on right now. It’s quite drying. I’m going to cook with a little bit more coconut oil. I’m gonna use this olive oil. These really beautiful pressed oils, natural, can just be wonderful ads this time of year. We love coconut milk. I’m eating a lot of rich soups right now, like a lentil coconut soup. Sometimes I wouldn’t add coconut milk to my soups, but right now…

I feel intuitively that healthy fat is really important. And fat also has this energetic property of helping us feel so grounded in the body that when it’s cold, when things don’t go our way, when there’s darkness and we can sort of feel down, we can feel more grounded in our hearts, in this stable place inside of us. And that’s the power of the foods that we eat. So there’s this…

natural inclination if you live in a colder place, a darker place right now, perhaps to turn to more healthy fats. And then leafy greens, cruciferous vegetables, citrus fruits, extra olive, virgin olive oil, seeds and nuts like walnuts, flax seeds. These are ones that have specifically been shown to combat inflammation. They have antioxidants. When it comes to leafy greens, this is a wonderful time of year to have cooked.

and raw. Now because I just got my blood work done, sometimes we get questions about iron. So remember that non-heme iron is plant-based iron and it is best absorbed in the presence of vitamin C. So that’s one of the reasons there’s all these leafy greens in our GGS and there’s lemon juice. So I was talking to my doctor about iron and he said your iron levels are really great even in the normal

Kimberly Snyder (18:46.602)
spectrum on the higher end. So I just want you to know that on a plant-based diet you can get enough iron. Your body can absorb it through these pathways. I also eat cooked greens and I eat raw greens in the GGS. I love to add greens to my soup. I love to saute kale. I love cooked greens. eat it, I make bowls a lot. I eat very simply. Sometimes it’ll just be brown rice, black beans, cooked kale.

you know different iterations like that and that will be my dinner or you know for the kids. So simple is best I feel. Now let’s talk about a type of fruit that is accessible all year round. I know we want to eat seasonal foods but berries are a wonderful food for inflammation and you can get frozen blueberries, you can get frozen acai. A 2016 study in the Journal of Nutrition Reviews

found that the consumption of berries was linked to reduced levels of inflammatory markers and improved endothelial function in adults. So blueberries, strawberries, raspberries. One of the things that my kids love is just a straight up blueberry shake and it replaces ice cream. I make it very thick. They have to have it with a spoon. And I love putting in a scoop of our glowing greens powder.

into these different shakes, whether it’s the GGS, as well as the fruit shakes I make for the family, because these concentrated greens also have anti-inflammatory effects, and it’s like a super boost. So our glowing greens powder, which formulated by yours truly has amalocci, which will really boost your vitality. I think it’s amazing for your hair and your skin. It’s also great for your gut, your heart, and your brain.

Corella, spirulina, high in protein, high in iron, vitamin A. So it’s these little things that we can do. Maybe we don’t eat perfectly, but you could mix your GGP, your Glow-in-Greens powder, in a cup of water and drink that. Maybe you’re going out to dinner, you’re having a couple drinks, but for lunch, you have a beautiful veggie soup, you have a salad, right? It’s about balance and sort of looking at the spectrum of your day, looking at your week and looking at things overall.

Kimberly Snyder (21:08.142)
So for myself did I eat a bag of pretzels yesterday? Yes, but I’m gonna balance it out. Am I gonna eat pretzels again today? No. Am I going to have a wonderful soup again for dinner? Yes. Right. Did I have my smoothie this morning? Yes, right. So it’s seeing as we balance things overall how we can create that beautiful balance in our bodies. I get too rigid in the mind. So another important compound that we can eat to reduce inflammation is turmeric.

And a 2017 study in the Journal of Foods found that curcumin, the active component in turmeric, has a very potent anti-inflammatory effect. So this is one of the ways in which Ayurveda had all this deep, incredible knowledge from thousands of years ago. I can’t help but mention that there’s turmeric in the heartwarming, kichiri recipe. We stir in love. We stir in this heart intention into these recipes we’re making for our at-home retreat.

So my very special kitchen recipe, which I’ve never shared before, is something that we’re gonna eat for dinner during the retreat together. So I like to cook with turmeric. I use it in lot of soups and stews. I like turmeric tea. Some people take curcumin as a supplement. There’s also ginger, which I really love. Ginger contains 400 natural compounds, including ginger oils and all these different compounds to help reduce inflammation.

I think ginger is something we should all keep in our fridge right now. You can make ginger tea, it’s warming, it’s delicious, you can add it into soup as we do all the time. My kids love ginger and it just becomes something that they grow up with, something that you can work in. Now garlic is also said to limit the effect of pro-inflammatory cytokines. I don’t like a lot of garlic. I find it quite fiery so I don’t cook with it a lot but

If you find that your body does well with it, it doesn’t make you too agitated or too fiery. In moderation, I recommend, you know, can keep it around, especially if you like Italian cooking, certain cuisines really cater to garlic. Now, another food group I wanna talk about, back to the healthy fats, we talked about avocados, but Omega-3 fatty-ats specifically for our topic today, inflammation, it’s really important.

Kimberly Snyder (23:29.518)
2011 study in the Journal of Biochemical Transactions found that Omega-3 fatty acids reduce inflammatory markers and have protective effects against various inflammatory diseases, including arthritis and cardiovascular disease. So avocados, olive oil, great. But to get enough Omega-3 fats, chia seeds, which are huge for me. I put black chia seeds in my Power Protein Smoothie all the time.

Now I don’t drink that smoothie every day, but I have it, I would say at least four times a week. Yeah, sometimes five, sometimes four, usually four at least. Edamame. My kids love edamame. We get organic edamame and we keep it in the freezer. And you know what? It’s a great food. It’s a great snack for them. Sometimes they come up from school and I, you know, boil the, the edamame up.

and it has omega-3s, it has protein, it’s wonderful. Flaxseeds, walnuts are also wonderful source of omega-3s. Walnuts are great this time of year for your skin. They’re one of the foods that I talked about in the Beauty Detox Foods. Those of you that have been long-term readers with me, my orange book from years ago, so funny, I was thinking about how internal my work has become, just more energetic, and I think about those book covers.

where I’d be in a white dress on the cover, know, holding the foods. And now, you know, the last book covers, you’re watching this on YouTube behind me, the Hidden Power, the Five Hearts, going into these energy, just these color fields. And I will tease this because you’re in the inner circle here listening to our Feel Good podcast, our Saloonah community that we have a new branding iteration coming up that we’ve been working on because I am ready to rebirth.

this energy of Saluna. And so those of you that get our supplements, our skincare, you’re going to get a beautiful new iteration in the coming months, which I feel like is very much in alignment with our heart led living, the energy of the community right now and the work. So I’m very excited to unveil that. But it’s sort of like, you know, again, this this way we’re going by beyond numbers, beyond counting, beyond everything being so

Kimberly Snyder (25:54.368)
linear and these perfect pictures into more of this energy and this expansiveness. So do get Omega-3s every day and or often and keep them around. You know there’s no reason why we can’t have these beautiful seeds and nuts in our pantry, in our fridge if you want to keep them really fresh. Toss them on your salads, add them into your power protein smoothies, snack on them.

We make our own trail mixes sometimes with the kids when we go hiking in Hawaii. Now another food that I love is green tea. And you may have heard me talking about the Sun Goddess Matcha by Peak. I love green tea. I love the energy it gives, but without the jitters. There’s a 2014 study in the International Journal of Cardiology that found that regular consumption of green tea is associated with reduced levels of inflammatory markers.

Green tea is a rich of polyphenols and antioxidants. It has catechins. It has these incredible, one is called EGCG. Again, it just shows this intelligence in certain plants to really support your body. These foods, that’s why it breaks my heart when we just think of them in terms of numbers and then I see people just eating packaged protein bars all the time or.

and you’re just really processed foods because they’re like, look at the label. It’s low calorie, low carb. There’s an energy, there’s a potency. And even when you hold a plant in your hand, say you go to the farmer’s market or even just the normal market and you feel yourself drawn to certain plants, I do this when I’m shopping. Sometimes I just hold it in my hand and you can feel there’s an aliveness in the life force, especially

If it is grown there, you picked it yourself, it’s, you know, it is fairly fresh. And when we put that in, there’s a healing property to it. Or it’s flash frozen at the moment of ripeness, as in frozen fruit, or it is, you know, processed and preserved into a powder form, like in our Glow-N-Greens powder with very high integrity, triple tested for toxins and heavy metals and lead.

Kimberly Snyder (28:15.306)
and there’s this incredible potency in that. Arubatic formulations, these herbs are given in that powdered form because they’re very high potency as well. So you want to trust your formulator, your manufacturer, you’re not cutting corners, you’re not adding filler. And that’s another really potent way to take in the energy of these plants. And I love, and I’ve shared with this you guys before, I loved working in the Arubatic clinic with my teacher, Vidya J. And one of my jobs was to mix the herbs.

and even just working in this room with all these beautiful powdered medicines, I would sit in there sometimes and just really feel the power of the plants around. There’s just a real potency there. Okay, so then the last group of foods I wanna mention is legumes, which are a great source of protein. Now,

Sometimes people ask me, what is the difference between your philosophy now and when you wrote the beauty detox solution? I didn’t eat so many legumes back then. I ate more seeds and nuts. So now, since then, I studied a lot about Ayurveda and I love warming foods. I love one pot meals. So I do eat lentils. I do eat chickpeas. I like to soak them and sprout them. There’s a sprouted chickpea or hummus that I found as well. If I don’t have time to make my own, which is most of the time.

but black beans, pinto beans, kidney beans, chickpeas, lentils, these have been shown to reduce inflammation. Pinto beans specifically inhibit enzymes that contribute to inflammation. They’re high in fiber, they’re high in iron. Back to the work of Dan Buettner, the Blue Zones, he’s all about beans. All these Blue Zones consume beans in different forms, including tofu, traditionally by the Okinawans, the organic, beautiful handmade tofu.

I’m a big fan of tofu and tempeh, so long as it’s organic, it’s non-GMO, and my body handles it beautifully. My kids love it. There was another research study I was reading recently about how soy, organic soy products help kids with concentration. If you have a soy allergy, a lot of things are sort of labeled soy-free, and then people get this idea that soy’s really bad. It’s sort of put in the category of gluten-free, but I’m a big believer in especially

Kimberly Snyder (30:34.049)
the low processed soy foods like organic tempeh, like edamame. I think they’re great, they’re high in protein, they can be wonderful additions to your diet. Again, everybody’s body digests things differently, but I’m a big believer. And so these beans are wonderful, not just because they have these compounds, but because they can be the main part of your dinner. So they can replace inflammatory foods like charred red meat, deli meats.

Certain animal products in excess can be inflammatory. They can be clogging in the system. They can just take a lot of digestive work to digest. It’s not all or nothing. You may eat animal products as my husband does. I know this well. But you want to mix in these other foods as well into this beautiful balance for your body. So lots of information today. Remember the show notes are over at mysalina.com. But we’ll review some of these top anti-inflammatory foods.

including leafy greens, cruciferous veggies like broccoli, Brussels sprouts, cauliflower, citrus fruit, nuts and seeds, berries, or we can get those frozen blueberries or acai, turmeric, omega-3 fats, specifically from chia seeds and amame, flax seed, walnuts, green tea, and different legumes.

So over there, I encourage you as we’re in this really potent period to take advantage of this accessible at-home heart retreat, which will be in January. There’s the Zoom on January 3rd, and then the two-day program, which you can do anytime. But for most all of us as a group, we’re gonna be doing it January 4th and 5th. It’s gonna be very comprehensive. You’ll get a lot of value out of this program. So please check it out at mysaluna.com. Please share this show with anyone you think would benefit.

from this important topic, anyone you would like to see them boost their health. You want them to really be aware of this. And thank you so much for sharing. Thank you so much for being in our community. I’ll see you back here Monday for our next interview show. Till then, take great care and sending you so much love.