Here at Crossbow Luxury Caribbean Retreat we are all about fighting inflammatory.
Did you know that weight gain can be due to your body fighting inflammation from key foods?
Did you also know there are key foods that can fight this inflammation war? Read on …

The “bad foods “ which are full of inflammation inducing foods are:

Fried foods, refined flour sugars, hormone and antibiotic-laden animal products, synthetic sweetners and artificial food additives.

If these foods are part of our daily diet you can only imagine the fight that is going on in our systems . Our bodies begin a transition into a state of chronic inflammation and this high energy diet builds belly fat, reduces levels of gut healthy pro-biotics, induces weight gain, cause joint pain, bloating and fatigue and has been connected with a host of diseases, from diabetes and obesity to heart disease and cancer … yes a WAR has taken over our bodies and it is called INFLAMMATORY!

Photo: Heathy clean eating at Crossbow Luxury Retreat Caribbean Villa
Delicious clean eating at Crossbow Luxury Caribbean Retreat

Hey but here’s the good news there are many anti-inflammatory foods to fight back with plus amazing probiotics on the market and here at our Luxury Caribbean Retreat we take this war seriously!

Our daily menu is carefully planned with our chef at crossbow villa and is laden with fighting healing foods that attack inflammation by increasing the concentration of beneficial bacteria in your gut, turning off inflammatory genes and decreasing levels of pro-inflammatory biomarkers – many of which will torch fat in the process … a win win.


Include these foods into your daily diet and watch the pounds drop:


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Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists.
Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Raw Oats

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Oats are the seeds of the plant Avena sativa, a cereal grain that has been used as a foodstuff for millenia because of their antioxidant and anti-inflammatory properties. As a health food oats have become popular in recent times for their ability to lower serum cholesterol levels.


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Ginger belongs to the family Zingiberaceae. The health-promoting perspective of ginger is attributed to its rich phytochemistry. It provides anti-oxidative properties for controlling the process of aging whilst promoting an anti-inflammatory effect on the digestive system.

Green Tea

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Green tea is an amazing beverage that has anti-cancer properties, it can lower the levels of bad cholesterol, it can prevent cardiovascular disease and it can also fight infections.

Moreover, green tea has mild anti-inflammatory effects.

Dark Chocolate

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A new study has found that your gut bacteria breaks down and ferments the components in dark chocolate, turning them into anti-inflammatory compounds that benefit your health. Consuming cocoa along with prebiotics will encourage the effect.

Wild Salmon

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The benefits of eating wild salmon are overwhelming. Line-caught wild salmon are particularly loaded with nutrients which means that they will be higher in omega-3 fatty acids. The Vitamin D in wild salmon helps to regulate cell growth and decrease inflammation.

Red Peppers

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Red bell peppers are filled with the phytochemical capsaicin, which packs an impressive punch against inflammation. Capsaicin reduces levels of substance P, the compound in the body that triggers inflammation from the central nervous system.


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Beetroot’s brilliant red color is a hint to its equally brilliant antioxidant properties: Beets (and beetroot juice) can not only reduce inflammation but may also protect against cancer and heart disease because of the powerful plant pigments called betalains.


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Turmeric is the golden, pungent spice often used in Asian cooking. It contains the active ingredient curcumin, an antioxidant that demonstrates anti-inflammatory properties. It works in the body by helping to turn off NF-kappa B compound to reduce inflammation.


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Broccoli a cruciferous vegetable and is associated with decreasing heart disease and cancer. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.

Extra Virgin Olive Oil

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Extra virgin olive oil is one of the healthiest fats you can eat. Rich in monounsaturated fats and a staple in the Mediterranean diet, it provides numerous health benefits. The anti-inflammatory benefits are much greater in extra-virgin olive oil than in refined olive oil.


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Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with  anti-inflammatory properties. Drinking tomato juice decreases inflammatory markers reducing weight. Cooking and eating tomatoes maximizes the amount of lycopene you absorb.

Chia Seeds

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Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E & K. Chia is quite high in healthy fats. They lower blood pressure, bad cholesterol, inflammation and aid the growth of probiotics in the gut.


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Pineapple is rich in manganese and contains plenty of copper, fiber and vitamins B1, B6 and C. While these nutrients are important to health, it is the bromelain present in pineapple juice that gives the fruit its anti-inflammatory properties.


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Spinach is loaded with Vitamin E, anti-inflammatory compounds, omega-3 fatty acids, including alpha-linolenic acid and it’s also high in B-Vitamins.
Spinach is also rich in carotenoids, an inflammation-reducing antioxidant.


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Oysters are rich in the support of three minerals: copper, zinc and manganese. These essential minerals act as a critical co-factor in the body’s anti-inflammatory responses.

Oysters are a great source of inflammation-quelling omega-3s.


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Kamut is an ancient grown wheat (pronounced ka-moot) and is a trademarked name given to khorasan wheat. Kamut is effective for lowering cholesterol because fiber aids the digestive system and helps the body to get rid of toxins and unwanted waste.


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Low sugar yogurt (with live active cultures) is one of the most accessible sources of probiotics, which can reduce gut inflammation. Yogurt that doesn’t have added sugar such as Greek yogurt tastes great and with added probiotics has digestive benefits.

Whole Grains

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Antioxidant-rich, nutrient-dense and fiber-full, whole grains have been shown to decrease low-density lipoprotein (LDL) cholesterol and decrease blood pressure.

Additionally, whole grains have been proven to reduce inflammation.


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Organic or grass fed eggs are a fantastic food for quick and filling protein that is high in amino acids and nutrients. Eggs are one of the top sources of arachidonic acid in the diet, an omega-6 fatty acid involved in our body’s inflammatory response.


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Garlic has long been a folk remedy for colds and illness and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease. Allicin is the key player in the health benefits provided by garlic.

Bone Broth

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Bone broth is rich in minerals that support the immune system and contain healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth reduces intestinal inflammation. It reverses food intolerance and reduces cellulite.

Coconut Oil

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Coconut oil is anti-inflammatory, boosts metabolism, helps balance hormones, is an anti-microbial agent and tastes delicious too! It improves gut function by destroying bad bacteria and helps to absorb fat-soluble vitamins, calcium and magnesium.

Raw Honey

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Honey has a long medicinal history. The ancient Egyptians made offerings of honey to their gods and also used it as an embalming fluid and a dressing for wounds. These days, many people use honey for its antibacterial and anti-inflammatory properties.


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“An apple a day keeps the doctor away” is certainly true when it comes to reducing inflammation. Research suggests that eating some apple on a daily basis lowers levels of cholesterol as well as C-reactive protein (CRP), a key marker of inflammation.


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Many nuts and seeds are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks. Some nuts are rich in magnesium, l-arginine and vitamin E, which may play a role in keeping inflammation under control.

Canned Light Tuna

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Consuming canned tuna provides a wide range of health benefits, from improving blood vessel function to boosting weight loss. Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins.


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Miso soup is a daily staple in Japan and is full of antioxidants like vitamin E, as well as being full of protective fatty acids. It improves the balance of good flora in the digestive tract making your digestion better and increasing your ability to absorb nutrients.