BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

Eating to Fight Inflamation

February 27, 2018

 

According to Science Daily, “controlling inflammation is crucial to human health”. Unlike acute inflammation (like a painful foot blister OR like an annoying and itchy mosquito bite) chronic inflammation cannot be felt or seen. Chronic inflammation is a problem though because it sets the stage for all sorts of diseases throughout the body, including heart disease and various forms of cancer. 

 

Eating an “Anti-Inflammatory Diet” is a great way to promote health.

 

AVOID or GREATLY LIMIT:

  • Heavily processed (“refined”) carbohydrate based products such as packaged chips, most ready to eat cereals, white breads (including sliced, buns, bagels, etc.), toaster pastries, instant mac and cheese cups, fast food French fries, etc.

  • Soda and other sweetened beverages such as fruit punch.

  • Any product sweetened with “High Fructose Corn Syrup”

 

INCLUDE HEALTHY FATS EVERY DAY:

  • Sautee veggies in extra virgin olive oil and also lightly drizzle it onto salads. Avocado oil is another healthy option to try.

  • Snack on a handful of nuts such as almonds, walnuts or pistachios when you are hungry.

  • Include several slices of avocado with some of your meals OR cut an avocado in half and scoop it directly from the “shell”.

  • Learn to love fatty fish such as sardines, trout and canned pink salmon.

 

FEAST ON POLYPHENOL – RICH VEGGIES and FRUITS

(Polyphenols are plant compounds that fight off inflammation)

 

  • Try adding chopped broccoli, raw spinach and colorful chopped peppers to your salad this week.

  • Sautee fresh chopped kale in extra virgin olive oil, with some minced garlic, pepper and bit of salt.

  • Trade in the white rice with your meal for a roasted sweet potato.

  • For dessert, enjoy a sliced orange or a small dish of berries.

 

FIND FUN WAYS TO MOVE MORE!

 Just do what you love!  Dance, go biking, take a walk, shoot baskets... it really doesn’t matter.  What DOES matter is that you consistently find ways to be physically active. This is a great way to fight inflammation.

 

Check out this website to learn a bit more about the “anti-inflammatory diet”

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

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