Carolyn Williams - Meals that heal: 100+ everyday anti-inflammatory recipes in 30 minutes or less

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Copyright 2019 by Carolyn Williams

Photographers: Alison Miksch, Jen Causey, Antonis Achilleos, Caitlin Bensel Prop Stylists: Kay Clarke, Cindy Barr, Audrey Davis, Lindsey Lower, Missie Crawford Food Stylists: Margaret Dickey, Mary Claire Britton, Tina Stamos, Emily Nabors Hall, Karen Rankin

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First Tiller Press trade paperback edition June 2019

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Interior design by AnnaMaria Jacob

Cover design by Annamaria Jacob

Cover photography by Antonis Achilleos

Library of Congress Cataloging-in-Publication Data is available.

ISBN 978-1-9821-3078-7

ISBN 978-1-9821-3079-4 (ebook)

This book is dedicated to my children, Madeline and Griffin, and to my grandmother Norma Sikes, who was the quintessential role model for how to gracefully accomplish anything you set your mind to.

WHAT IF I TOLD YOU that the root of most ailments, from skin irritations to the onset of autoimmune diseases, was caused by one primary underlying condition called inflammation? A few years ago, I probably would have rolled my eyes and put this cookbook back on the shelf for being too hippie health nut. So how did I become convinced more than ever that an anti-inflammatory lifestyle is almost as important as wearing sunscreen or buckling your seat belt? And then end up actually writing an anti-inflammatory cookbook?

It started when I was asked to collaborate on an article for Cooking Light in 2016, reviewing emerging research on the role foods play in preventing dementia and brain diseases like Alzheimers. Study results were significant, pointing toward the importance of an anti-inflammatory diet that included antioxidants. And while I was intrigued by the results, anti-inflammatory eating wasnt the nutrition direction I wanted to takeor so I thought!

Over the next few months, life dropped numerous writing assignments in my lap, all on foods relationship with various health conditions: multiple sclerosis, gut health, cancer, irritable bowel, diabetes, and obesity. It wasnt until the end of all those assignments, after digging through piles of research, that I noticed something: every condition that Id just reported on was caused by chronic inflammation. The real key to eating healthyfor all ageswas reducing inflammatory foods and increasing certain nutrients.

My challenge then became how to make anti-inflammatory foods easy, quick, and most importantly, taste good. Was this even possible? Im a busy mom, so I needed realistic recipes, not 8-hour bone broth or homemade almond milk! While the concepts may be complicated, I was determined that the solution didnt have to be. And I figured that if I could get my family to adopt a more anti-inflammatory way of eating, then I had something.

Fast-forward 18 months and that something is Meals That Heal , a family-friendly cookbook with recipes that you can tailor to any health condition. It is my sincere hope that this book becomes a staple in your home.

Heres to health and healing! Lets eat!

Low energy

Joint pain

Bloating

Allergies and food sensitivities

Digestion issues

Inability to concentrate or focus

Aging faster than expected

Headaches

Itching and eczema

Memory loss

High blood pressure

Any of these sound familiar?

THE MAJORITY OF THE POPULATION in the United States suffers from at least one, if not several, of these conditions, and chronic inflammation is at the root of them all. Though its symptoms often seem vague and nonspecific, this type of inflammation is like a small fire burning inside the body that, over time, gets stoked and encouraged by other irritants, taking a gradual toll on the body by damaging cells, overworking the immune system, and creating imbalances that can lead to long-term health issues. In fact, low levels of ongoing inflammation have been blamed for increasing rates of heart disease, diabetes, cancer, autoimmune diseases, arthritis, depression, and Alzheimers and Parkinsons diseases.

Chronic inflammation is difficult to understand and difficult to recognize because it has no overt symptomsmaking it even harder to diagnose and treat. And theres still a lot we dont know about it. But one thing that research does confirm is that you can prevent future diseasesas well as heal or improve most existing conditionsthrough food choices. Anti-inflammatory eating involves only a few small changes, and Meals That Heal will show you how deliciousnot to mention easy and quickthis new healthy approach can be!

Inflammation is a natural healing response by the body, but there are two types: acute and chronic. Acute inflammation is a short-term, healthy response by the immune system that initiates healing or fighting off a pathogen like harmful bacteria. While a little bothersome, acute inflammation slowly goes away over a few days as healing occurs. Chronic inflammation, on the other hand, is not so healthy, and unlike acute inflammation, it doesnt subside. Instead, it continues long-term for months or even years.

Chronic inflammation is also insidious, meaning it develops quietly with few noticeable symptoms (and often those symptoms could be related to many things), and it continues, often slowly increasing in intensity. The effects are that aging occurs at a faster rate and the body is pushed closer, and more quickly, to diseases and conditions like diabetes, cancer, dementia, heart disease, autoimmune issues, Alzheimers, and other inflammatory-related conditions (see ).