Donna Beydoun Mazzola - The Immunity Food Fix Cookbook

THE
IMMUNITY
FOOD FIX
COOKBOOK

75 nourishing recipes that reverse inflammation,
heal the gut, detoxify, and prevent illness

Contents

INTRODUCTION

Food has a powerful impact on the immune system. This can be negative, in the form of serious disease, and it can be powerfully positive, strengthening your overall health and well-being. Today, the majority of the U.S. population lives in a chronic inflammatory state due to the highly processed Western diet. This is leading to the rise in autoimmune disease, as well as increased cardiovascular disease, cognitive decline, and metabolic disorders.

In some ways its not surprising that this is where so many people are in terms of health and diet. I am a conventionally trained pharmacist, but my education in nutrition was limited. (Unfortunately, its not part of the medical curriculum.) As I managed my own personal health struggles with autoimmunity, I earned my masters degree in functional medicine and human nutrition, and I did an enormous amount of research to develop my first book, Immunity Food Fix . Through this Ive come to learn that diet and lifestyle are KEY to reversing and preventing disease.

WHAT YOU EAT MATTERS

In the Immunity Food Fix we learned the basics of the immune system and the impact of food on inflammation. This is integral to understanding how powerful the immune system is, both positively and negatively. The science and research around food is plentiful, if not more than the science and research related to medication.

In the Immunity Food Fix Cookbook we begin with a deeper dive into how food, immunity, and health are all connected: how food impacts the digestive system, the impact of micronutrients and macronutrients on immunity, and the connection between the immune system and metabolism. My approach is about gaining knowledge, understanding the why behind the process. Its about understanding how the body works and why it reacts when given the wrong foods or processed foods. Its connecting the dots between the different organ systems and recognizing how they work together to keep us healthy, both our immune health and our metabolic health.

So what do you do with this information? How do you apply it? Where do you start? This book helps you change how you eat in a balanced way. Theres no need to become obsessive about food and food intake. And theres no reason to suffer through change. As youll see, you can eat food that tastes amazing and is great for your body. The recipes included in this book are packed with anti-inflammatory phytonutrients, antioxidants, micronutrients, and a well-balanced macronutrient breakdown. There is something in here for everyone. And quite honestly, its a good place to start, because you have to start somewhere.

Sound like a lot? Dont worry. It doesnt have to be complicated. Just remember this: What we do matters. What we eat matters. How we live matters. Ive been living and breathing this lifestyle for more than eight years, and I cant wait for you to dive in. Im excited to be able to empower you with knowledge about food and your body to make the changes to combat disease and be your best self. Imagine not being fearful of getting sick because you know your body is well supported through the diet you eat. These recipes allow your body to work with you, not against you!

I am confident that this is the perfect tool to build your anti-inflammatory lifestyle, but the bottom line is you have to feel the difference in order to make the change a permanent one. And when you make those changes, you will feel what Im talking about. You will be more energized and less puffy. You will feel refreshed and sleep better. Your body will thank you when you show it care through the food you eatand once you know what it feels like to be healthy, you will never look back.

CHAPTER ONE

DIET & THE IMMUNE SYSTEM

In this chapter, we will learn about the connection between intestinal permeability (leaky gut) and gut bacteria. Well talk about how food impacts gut bacteria and the vicious cycle that can occur when there is an imbalance. We will learn why what we eat matters and how it impacts our gut microbiome and immunity. We also will connect the dots between the multiple organ systems and processes involved in gut homeostasis: the lymphatic system, liver, and bile. What we eat doesnt only matter at a cellular level; it also matters in how our organ systems are connected and how it impacts the entire digestive process.

YOUR IMMUNE SYSTEM

The immune system can be broken down into three segments: mucosal, innate, and adaptive. Think of your mucosal immune system as your first line of defense. Its the security checkpoint in areas of your body that interact with the outside world (e.g., skin, mucus, saliva, stomach acid). When a foreign substance gets past this first line, the innate immune system kicks in as a response team to stop an invader or infection. When that isnt enough, the adaptive immune system activates and gives a more specific response.

Your gut is the largest component of your mucosal immune system (mucosal-associated lymphoid tissue). The human gut provides an environment that allows for nutrients to break down and absorption to occur. The gut also forms a mucosal barrier to keep toxins from flowing into the bloodstream. This is a key role in immune defense, and when this process is damaged, problems arise.

There are three key players in your immune system. T cells are critical in recognizing antigens and initiating the immune response. B cells are responsible for antibody (immunoglobin Ig) production. They also have a specific response to an antigen. IgA is a key antibody that plays a critical role in maintaining homeostasis and protecting us from reacting to everything we eat. IgA plays a pivotal role in leaky gut healing and in immune defense.

If our mucosal immune system is damagedlets say we have insufficient IgAthen we activate our innate and adaptive immune cells. This leads to activation of T cells and B cells, and thus the production of antibodies. Antibodies are specific to the pathogen (the foreign invader the body is attacking). This helps the immune system recognize, attack, and destroy that invader.

• IgM: Early stage of immunity (made first), responds to everything.
• IgD: We dont know a lot about this one, and its made spontaneously.
• IgG: Found in the blood and can persist for long periods of time. Its the main antibody released to neutralize toxins.
• IgA: Our first line of defense. Found in the blood and the mucosal surfaces. It plays an important role in neutralizing food antigens, helping maintain immune tolerance, and preventing the development of food allergies
• IgE: Plays a role in protection against parasites. When its produced as a result of food antigens, you get an IgE-mediated allergya true allergic response.

THE MICROBIOME

The microbiome regulates the mucosal immune system. It consists of bacteria, viruses, and fungi that work together to create a balance within our gut. Normally, the gut is inhabited by trillions of bacteria that help digest food, produce energy, and make important biological chemicals (such as serotonin and dopamine needed for brain function). Gut bacteria also help detoxify and eliminate toxic exposures.