Inflammation is considered by a range of medical professionals to be the underlying culprit for a wide spectrum of autoimmune and other chronic diseases. Many serious ailments such as diabetes, rheumatoid arthritis, multiple sclerosis, Alzheimer's and numerous forms of cancer have been linked to inflammation. Allergies, asthma and chronic fatigue syndrome appear to be associated with inflammation as well.

Inflammation is a reaction of the body to bacteria, germs or injury. When a bruise occurs there is pain, redness and swelling. This is a protective effort of the immune system to promote healing in the injured area.

However, systemic inflammation (swelling inside the body on a cellular level) can result in disease, depression, reduced immunity and a general sense of malaise.

When systemic inflammation occurs, our cells, blood vessels and organs are affected. As a result, the delicate equilibrium of the immune system becomes precariously imbalanced.

Scary stuff. But there is strong evidence that inflammation can be reduced or even prevented with the help of a dietary makeover.

According to the poplular nutritional guide book, The Inflammation-Free Diet Plan (by Monica Reinagel), "virtually anyone who eats a modern Western diet is at risk for excessive inflammation."

The diet Reinagel rejects contains highly inflammatory foods such as refined white sugar, cheap cooking oils, white flour, trans or hydrogenated fats, fried foods, packaged snacks, processed meats, alcohol, dairy and refined grains.

The recommended diet is as follows:

• Eat a wide variety of fruits and vegetables daily.
• Eat only lean, unprocessed cuts of meat.
• Remove trans and hydrogenated fats. Avoid cheap cooking oils.
• Eat fish rich in Omega-3 fatty acids, such as salmon or sardines.
• Eat whole grains, no white pasta or breads.
• Eat healthy proteins such as fish, beans, nuts (such as walnuts) and lentils.
• Cut back on or remove dairy.
• Avoid all processed, fat-laden snacks, chips, breads and sweets.

Happily, so many of our own local resources offer plenty of options to help us shop and dine out the anti-inflammatory way.

For starters, the A&P in Washington Township is fully stocked with anti-inflammatory "musts." Head over to the fresh produce area and load up on whole or pre-cut, washed and packed fruits and veggies. The alternatives to dairy products are staggering; try hard or soft goat cheeses, soy-based yogurts, enriched almond, rice and soy milks. All carry similar benefits to regular dairy, without the inflammatory agents.

While you're there, grab some ginger, tumeric and curry. This trio of spices have been reported to keep inflammation in check. Arthritic travelers who have spent time in India and consumed daily meals which included these spices have often returned home with less joint inflammation.

Being busy is no excuse. If you don't have time to shop just click here and get it done with A&P's full service online store. Your order can be packed and waiting for pickup on your way home from work, or delivered right to your door. It doesn't get any easier.

When it comes to selecting the finest, leanest and healthiest cuts of beef, head over to Westwood Prime Meats. Owner Salvatore Anthony Petruso is extremely knowledgeable when it comes to the source, care and feeding of the meats he carries. During winter when there is no local grass available for feed, he imports quality cuts of beef from locations like Nebraska or Colorado, where the cows roam freely and are self-fed.

Adding anti-inflammatory Omega-3's to your diet is as easy as a trip to Trader Joe's. Choose from a reasonably priced selection of high grade extra virgin olive oils. Rather than cheap cooking oils, the anti-inflammatory diet specifies daily use of more nutritional olive oils.

Select from among the excellent cuts of frozen salmon for a main meal. Defrost, brush with olive oil, crushed garlic (also an anti-inflammatory agent) throw in some freshly cut veggies and grill or bake to for a perfect anti-inflammatory dish.

Although it can be difficult to stay on track when dining out, It's Greek To Me in Westwood can help you out, deliciously. Start with nutritious revithosalata (Chick Pea Dip) and fresh beets as appetizers, then move on to the grilled chicken over sautéed spinach with fresh tomato and feta. Add a fresh spinach salad topped with walnuts and you are dining in good health and great taste.

Sushi Village keeps the anti-inflammatory Omega-3’s coming your way with healthy fish options. Try the Rolling Thunders Don Tuna, Yellowtail, Salmon Sashimi on a bed of sushi Rice. Avoid the fried items and stick to miso and tofu-enriched soups.

Ultimately, reducing inflammation is an ongoing process with many components. Diet, adequate exercise and sleep, maintaining a healthy weight and BMI (Body Mass Index), stress management and lifestyle all play a part in the bigger picture.