Reduce Inflammation | 3 Easy Smoothie Recipes | Anti-Inflammatory Smoothies – Thomas DeLauer
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so if you followed my channel for a while then you know that I’m not just the Aikido guy I’m actually more the anti-inflammation guy believe it or not that’s how I got my start in terms of being interested in the ketogenic diet was I was immersed in the world of inflammation I was trying to learn all about that because I thought that that was the next that was the future and when I was super overweight that was what I was focused on that’s what a lot of the doctors that were working with me we’re really focused on they were working on reducing inflammatory markers because being overweight and being obese that is an inflammatory condition in and of itself so anyway the reason that I say that is because what I’m gonna break down in this video may not necessarily be ketogenic but it’s still focusing on the anti-inflammatory aspect of things so what I’ve got is they’ve got three anti-inflammatory smoothies okay three different recipes I figured I’d do a little more recipe style because it’s kind of fun and it’s good for people that aren’t necessarily keto and just want to learn some good healthy things so the three different recipes that have got are gonna angle different ways towards inflammation the first recipe I’m going to talk about actually technically would be a ketogenic friendly recipe and it’s gonna focus more so on digestive inflammation the second recipe I’m gonna break down is going to focus more on joint and general systemic chronic inflammation and then the third and final smoothie that I’m going to break down is gonna be all focused on brain inflammation and improving cognition okay so let’s go ahead and let’s dive right into that but first you guys are tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well hit that little Bell button you can turn on notifications that way you’ll get a little ping on your phone every single time I post a video or go live alright so I’m gonna break them down ingredient by ingredient and then you’re gonna see me making it as I’m explaining this so let’s go ahead and let’s dive into the first one this first recipe is all about modulating inflammation in the digestive system alright now it just so happens that this is a ketogenic friendly recipe this isn’t one that I built for the keto diet it was one that I built before I was even doing keto so what we’ve gotten here is we’ve got coconut cream to start okay the reason that I’m using coconut cream is because it has a high level of MCTS and it’s still okay so if you go with coconut milk a lot of the MCTS are stripped out of it we want the medium chain triglycerides because they do have a powerful effect in terms of an anti inflammatory system within the body okay but the lauric acid that’s also in the coconut oil that is usually in the fat of the coconut cream is actually going to help reduction of a specific kind of gene that would normally trigger inflammation so we have some unique stuff going on we actually have a genetic change that’s occurring as far as inflammation goes so that’s that’s very very powerful when it comes to that whether your keto or not then we have ginger and don’t worry I’m not gonna put all that ginger in the smoothie we’re just gonna put like a teaspoon – two teaspoons of ginger in there and the reason that we want to use ginger is from a digestive standpoint is it inhibits something known as h pylori now you’ve probably seen that in a lot of commercials I think the Dan in commercials talked about it the Dan and yoghurt commercials talk about H pylori but it’s a very specific bacteria in the gut that’s a gram-negative bacteria that elicits a pretty gnarly inflammatory response throughout the body but additionally ginger has some really powerful ways of stopping what is called the nuclear factor Kappa B pathway it also acts upon what is called the inflammasome which is a group of proteins that trigger different cytokine response is throughout the body okay then I’m just using almond milk as the base with it so simple almond milk you can use coconut milk anything like that just to allow it to actually of course be a liquid form if you may go with water it’s not very good you can add a little bit of ice to make a little bit more of a smoothie then I’m adding some mint into it okay so the whole idea behind adding the mint into it is simply that it works on some specific genetic pathways again we’re talking specifically trpm8 okay this is a very interesting pathway so you have pain sensors within your gut okay and what happens is you may not always feel pain and what’s happening in your gut with digestive distress but it’s still sending a signal to your brain unbeknownst to you triggering inflammation the best example that I can give and how this would work is it’s like you’re getting a massage and the masseuse is hitting the knot right the masseuse is hitting the knot in your back and it forces your whole body to tighten up totally involuntarily right well that’s happening inside your digestive system you have these trpm8 sensors that are triggering this response because they’re getting hit with pain you’re not necessarily feeling it but your brain is your whole body tightens up and has a response so mint is very powerful at that and that’s why studies have shown that there’s up to a 40% reduction IBS symptoms simply by adding peppermint or by adding mint plus it makes us one tastes really darn good then of course we have avocado the whole idea behind the avocado is simply to get the vitamin e in there but also to have the powerful effect of lipid peroxidation halting so lipid peroxidation is where like if you’re on a ketogenic diet those fats will actually oxidized fats that oxen through lipid peroxidation are some of the most toxic kinds of oxidative damage that you can have occurring in your body so we want the avocado in there plus it makes it a nice ketogenic recipe so add that into a blender add some ice into the mix boom you’ve got a perfect blend that’s gonna work on a ketogenic diet you can add some stevia to it make it taste a little bit better okay this next one I want to talk about is one that’s gonna be good for overall systemic inflammation okay this is one that you can get the ingredients at the regular grocery store or if you wanted to you can actually get them through a company called smoothie box which is who I use for this particular video if you’ve seen a lot of my videos you know I talked about butcher box so butcher box is the company that actually delivers meat to your doorstep cheaper than the grocery store this is their sister company smoothie box so actually pretty cool so using unique ingredients so this particular one I helped them design okay I wanted to come up with one that was gonna be a little bit more in the way of just anti-inflammatory but not super high in sugar because normally when you go with smoothies they’re high in sugar you’re dealing lots of lots of sweet things lots of extra sugar so what I’ve gotten this particular one to make it super simple is I’ve got sweet potato so usually you don’t see sweet potato in a smoothie but why the heck not if it’s frozen you’re preserving all the nutrients and you can rock and roll with it so the whole idea behind the sweet potato is the cyanogen okay this is really powerful when it comes down to helping this whole glutathione process okay glutathione in the body is the body’s inherent ability to detox so sweet potatoes have a powerful effect on that so you’re not gonna need a whole lot in the way of sweet potatoes we’re talking just a couple of cubes and obviously it’s all right here with a smoothie box here next thing is we’re using dates as the sweetener now obviously there’s still somewhat high glycemic and I’m not a big fan of fruit just to begin with but the effect of the chlorogenic acid in the dates really does kind of counteract this the chlorogenic acid has some really powerful effects when it comes down to tumor necrosis factor one alpha this is a main inflammatory modulator within the body high levels of T and F 1 alpha mean our body is going through a high degree of systemic inflammation like we’re fighting the flu or flatting a cold so if you lower that your body’s and have a lot more energy is a very important thing to focus on then we have pumpkin seeds in this mix which makes things really really interesting too so Hawaii Idaho and pumpkin seeds is going to be the specific phytosterols that are in the pumpkin seeds so we’re talking about acting upon interleukin 6 here so if you’re following any kind of anti-inflammatory diet or your intermittent fasting or anything like that you’re gonna want to keep your interleukin levels lower especially your il-6 levels so a very very good component to have there then of course we also have gin during the mix here so we’re still getting those same benefits I talked about in the previous recipe okay we’re getting the effects of nuclear factor Kappa B pathway blocking but we’re also getting that elimination or at least the inhibition and we’re also getting the inhibition of that h pylori bacteria as well so a very powerful effect here and lastly we’ve got collagen in the mix so the cool thing about the collagen is of course you’re getting the wide spectrum amino acid profile that you need for the digestive benefit but you’re also getting the brain boosting effect too so collagen has some powerful effects on the brain and I’ve done some videos about that so definitely an easy way to still get a relatively low sugar smoothie in the mix we’re talking more complex things versus just super high sugar pineapple sugar super high sugar berries and stuff like that you guys can actually check smoothie box out down in the description below so they’ve got a special link there with a special discount for anyone that watches my videos it’s that way if you’re not necessarily doing keto but you’re trying to live an anti-inflammatory lifestyle and you want to give them a shot it ends up being quite a bit cheaper than going to the grocery store they give you like everything you need for a smoothie a day and stuff like that again if your keto maybe it’s not for you but if you’re fasting it could be for you it could be a good way to break your fast I just want to make sure that you give them a shot ok the next one that I want to talk about is one that I call deep space the reason that I call it deep space is because it’s all super dark deep colored fruits and veggies so the whole idea behind this is to really boost brain health we’re talking about things like anthocyanin and stuff like that I’m going to get down to the ingredients in a second so this one we’re using coconut milk instead simply because we’re trying to get optimal brain function here now I’m a fan of almond milk but the hard part with almond milk you still have a small level of phytic acid which means a small inflammatory effect that’s coming from the indigestible components of the almond whereas coconut milk it’s a little bit easier plus people with treatment allergies can usually still handle coconut when they can’t handle almonds so we’re a little bit better there so we’re gonna use use I don’t know maybe a cup or so of that you don’t need a whole lot then we’re using spinach now the reason we’re using spinach is because it’s going to boost gaba I sound like a broken record because I talk about this all the time but we’ve got the gaba cycle and the glutamate cycle within the brain gaba stands for gamma amino butyric acid it promotes a state of relaxation and calm okay when you are chilling out and you’re ready to go to bed you have a high degree of gaba okay when you’re activated and you’re really trying to do things and your focus a lot of times you end up being so high in the glutamate cycle that you end up causing it yourself it’s a very inflammatory state to be in you want to be skewed slightly on the gaba sides here nice and calm and relaxed okay so that’s why we have the spinach there not to mention of course all the vitamins and minerals but that’s all just like kindergarten stuff all right we like the science right next up we’ve got the blueberries the whole idea of the blueberries are the anthocyanins so the anthocyanins in blueberries specifically promote what is called brain-derived neurotropic factor BDNF is like at the forefront of psychology today right now like everyone is talking about BDNF it’s a way to improve neuroplasticity a way to improve the synapses and the way for our brain to actually communicate in our cells to communicate with each other in the brain and actually make new neural pathways that allow us to develop new habits this stuff is very very important but in the process it also suppresses inflammation so some pretty powerful stuff then we have beets okay now it’s really hard to get beets into a smoothie cuz normally you have to roast them first I recommend getting them frozen and just full disclaimer when you get something frozen there flash frozen so you usually have a lot of nutrients that are preserved in it and they don’t oxidize they’re not sitting on the store shelf all the time so it’s actually really powerful the interesting thing about the beets is a high level of nitric oxide okay there’s natural nitrates they’re gonna be in there it’s gonna trigger a nitric oxide response that nitric oxide response of course gonna deliver blood flow to the brain which is great but it’s also going to help promote what’s called ATP coupling so it’s gonna involve be involved in the process sort of the step to process of oxidative phosphorylation so basically the body creates energy ATP is needed in the brain every time our brain is firing and we’re thinking fast like I’m using it right now and I’m doing this video we’re activating a lot of ATP we’re using ATP and we need that activated sort of oxidative phosphorylation so more of this ATP coupling that’s coming as a result of beets could be really really cool and then of course I’m gonna put a tiny bit of coconut oil in there just so I can get some MCTS because it adds to the allure of the whole brain effect so here it is three simple anti-inflammatory smoothies from a little different angle have some fun with it throw it away don’t watch it watch it share with your friends don’t share it it’s all up to you because I know it’s against the grain of some of the stuff that I normally do but I wanted to share it with you and a huge thank you to smoothie box for helping make this video possible but also extending special discounts out to my fans and followers again down in the description below thank you guys very very much see you in the next video
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Reduce Inflammation | 3 Easy Smoothie Recipes | Anti-Inflammatory Smoothies – 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
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
Smoothie #1: (Keto Friendly)
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.
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.
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
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.
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’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.
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.
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.
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).
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.
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