‘You are what you eat’ implies that what you eat can be good or bad for you. But why is it?
Look, I’m a chiropractor treating low back pain, neck pain, knee and shoulder pain. So, I want to know if what you eat can help or hinder in the process of getting well; the process of being pain free. The answer is a resounding ‘yes’. What patients eat can affect their outcome. Why? The reason is that eating some foods can actually make things hurt worse-increase inflammation-while eating other foods can actually help lessen pain and promote faster healing. These are known as anti-inflammatory foods because of competing omega fatty acids.
As an aside, when this writer first heard about the anti-inflammatory diet and competing omega fatty acids, none of it sounded very appetizing? However, upon further investigation, I discovered that red wine is high on the anti-inflammatory food chain. Viola! I became an instant convert.
First, what is meant by inflammation? It’s not to be confused with an infection which requires a pathogen, a germ, a little, microscopic bug. Now, an infection may also result in an  inflammation. But for the purposes of this article, we’ll confine our discussion to inflammations resulting from tissue damage, like a sprain, or your low back going out, that kind of thing. So, think of what happens with a sprained ankle: swelling, redness, heat and pain. The same thing can happen inside of you, like in your stomach, were you can’t see it. However, you sure can feel it.
So, what foods should or shouldn’t be consumed and why?
An example of inflammatory foods are those high in refined or hydrogenated vegetable oils, like potato chips and many baked goods. Refined oils and trans fats are used by manufacturers to extend the shelf life of their products. They are notorious preservatives. On the other hand, olive oil, avocado oil and grape seed oil are natural and are known to be anti-inflammatory. Salmon is very high on the list of ant-inflammatory foods. The reason has to do with competing omega fatty acids.

“A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids,” according to an excerpt by the University of Maryland Medical System.

Now, red meats, such as a good, juicy steak, are high in omega-6 fatty acids. So, does that make it bad? No! It’s extremely good for you. It’s loaded with essential amino acids and other nutrients. It’s just that the key to improving health is to balance the amount of omega-6 fatty acids (e.g., nuts, eggs, poultry, cream, cheese, butter) against the omega-3 fatty acids (e.g., salmon, tuna, turkey). The saturated fats in omega-6 fatty acids compete with the omega-3 fatty acids for vital digestive enzymes, like seagulls fighting over french fries on the boardwalk.

As a post on the University of Maryland Medical System commented, “Omega-6 fatty acids are considered essential fatty acids: They are necessary for human health… Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function as well as normal growth and development.”

Anti-inflammatory foods include colorful, high fiber vegetables like sweet peppers, celery, raw carrots, onions, garlic, broccoli, cauliflower, cucumber, apples, pears, berries, nuts, grapes, bananas, citrus fruits and so on (omega-3’s).

Okay, here’s the  bottom line: Limit fatty animal products like red meats and dairy products. Instead, eat more lean cuts of chicken, turkey and fish. Olive oils and avocado can and should replace unhealthy oils from corn, soybeans, safflower, sunflower and other vegetable oils. Sweets should be limited, including all bakery products like cookies, cakes, pies and breads.

We all know that our modern diet of processed and fast foods tends to generate inflammation and other evils, like obesity. To counteract bad eating, give close consideration to the competing omegas. Here is a suggestion:

Quinoa and avocado salad:

INGREDIENTS: (SERVES 4)

• 1 cup red quinoa
• 2 avocados (cut up in pieces)
• A few dried tomatos
• 2 fresh basil leaves
• 1 green onion

Dressing:

• ¼ cup olive oil
• Juice of 2 lemons
• 1 garlic clove (minced)
• Salt
• Cayenne (very small amount)

DIRECTIONS:

• Rinse quinoa in cold water and drain well
• In saucepan, bring 2 cups water and ½ tsp. salt to boil. Add quinoa. Cover and reduce heat to low. Cook until water is absorbed (about 20 minutes).
• In a bowl, mix together the ingredients in cooled quinoa. Toss with dressing.
• Serve with fresh parsley on top.

Good luck!