The Meal Plan for the Week of August 29, 2022

Push ‘em back, push ‘em back, way back!
Fighting Chronic Disease with Diet

Did you know that there may be a link between inflammation in the body and a higher risk of chronic disease? This includes type 2 diabetes, heart disease, and obesity. Inflammation can be caused by multiple sources, like fighting illness or an infection, smoking, autoimmune disorders, and chronic stress. Overtime, high levels of inflammation in the body can damage the body’s DNA and lead to an excessive production of free radicals and depletion of antioxidant defense in the body.

While research is still needed to determine the impact of diet on inflammation and how antioxidants can protect the body, it appears that eating a variety of nutritious foods can make a difference. Try out these recipes to boost your diet!


Ginger Soy Glazed Chicken with Cucumber Mango Salad

Ginger is one of the spices thoughts to help reduce inflammation, and colorful fruits and vegetables contain phytonutrients. These are compounds found in plant foods thought to protect the body against free radicals and damage to cells. This recipe is full of powerful ingredients, but also tastes delicious! Pair it with a complex carbohydrate, like brown rice or brown rice noodles, to complete the meal. With Cucumber Mango Salad


Crunchy Kale and Chicken Salad

Kale is often described as a superfood for good reason! This veggie is packed full of powerful antioxidants, vitamin C, vitamin K, calcium, and iron. Pair it with chicken, nuts, dried fruit, and an easy homemade dressing to make this a winning lunch or dinner! You could also use lean ground turkey, beef, or canned tuna in place of the chicken. Massaging the kale can help make it more tender and easier to chew and digest.


Oven Roasted Root Vegetables

Vegetable color means power, and that’s especially true when it comes to beets! These veggies are loaded with nutrients and antioxidants. However, beets aren’t the only star in this recipe! Combined with the other roasted root vegetables, this dish is a perfect side dish to any lean protein.


Turmeric Chicken Coconut Curry

Turmeric is another spice thought to help reduce inflammation and contains antioxidant properties. Most curries contain this ingredient, which is also what gives these dishes their bright yellow color. I like to also add turmeric into stir-fry recipes as well! Keep in mind that turmeric does have the potential to stain things, like cooking spoons, spatulas, and clothing. For this recipe, use olive oil, lite coconut milk, and low-sodium chicken broth to make it even healthier. You could also pair this with brown rice, whole wheat naan, or pita bread on the side.


Blueberry Balsamic Glazed Rosemary Chicken

Blueberries are a great addition to muffins, smoothies, and even savory dishes! Not only are they delicious, but they are also thought to have the highest antioxidant activity of commonly consumed fruits. Try out this recipe which is a perfect combination of savory and sweet. You could also try out a blueberry glaze with other lean proteins, like pork tenderloin or lean cuts of beef, which would also be delicious! Pair this with a fresh green veggie and a whole grain, like barley, farro, or brown rice, to complete the meal.

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group