THE ANTI-INFLAMMATORY DIET COOKBOOK
10 Weekly Plans and 200+ Healing Recipes to Fight Inflammation and Boost Your Immune System, from Breakfast to Dinner
Amber Hultin
Copyright 2020 - All rights reserved.
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Table Of Contents
Introduction
W hen you are fighting inflammation, you know it is a real fight. There is going on in your body and mind that it can be overwhelming and often exhausting. There is a reason for fatigue as a symptom of inflammation, after all! Throughout this guide and your research, you will encounter various tips and techniques for helping you embrace the anti-inflammatory lifestyle and live a healthier life, but even that can be overwhelming. One of the essential tips you can ever receive when in this fight is to create your action plan.
It means you need to do more than say out loud that you will start focusing on your health and reducing the impact of chronic inflammation in your life. It is looking at how you are going to implement it in your life. It includes developing a statement that is specific and actionable. One example is addressing your water consumption. You cannot just say you are going to drink more water every day. It would be best if you determined how much and how you will drink more water every day. Use this simple water example to help develop an actionable and realistic plan using the steps below:
Identify what you are currently doing and be honest! For the water example, how much water do you currently drink? Do not try to be "good" during your observational period; be real. How much do you average throughout a few days? Being honest helps you create a baseline that you will build on. If you cheat and try to do more than you usually do during this time, you will only set yourself up for failure. Instead, do what you usually do and start from there.
What do you want to be doing that you can accomplish? It is stating the exact thing you want to improve. You do not say here, "drink more water." You say something like, "Increase the amount of water I drink each day from five cups to eight." Or "Drink at least nine cups of water per day." Be specific and realistic when defining your goal.
How do you achieve this goal? Are you going to set the alarm to remind you to drink a cup or two of water? Or do you want a new water bottle that you can fill with your daily amount of water that you can drink on within the day, making sure it is empty by the time you go to bed? You need to specify how you plan on keeping track of how you are achieving your goal and what you are going to use to help you get there. It may change as you start working towards your goal, but the idea is specific about what you want to try. For example, if you find a big water bottle is unrealistic for you to carry around all day, maybe you find a smaller water bottle that you know you need to fill up three times throughout the day, so you set the alarm to remind you to finish and refill during the day. It means you change the "how" portion of your plan, but not the goal.
Keep your eye on the small, achievable actions you can take to reach your larger health goals. Apply this formula to the changes you plan to make while following the anti-inflammatory diet. Think about how you would approach your fruit and vegetable consumption or the inclusion of fish per week. Address how you plan to cut out sugars and saturated fats or handle special occasions and the temptations that are sure to present themselves. Do not overwhelm yourself with a million different action plans, but rather select a couple to focus on and keep adding to your healthy focus as you develop new anti-inflammatory habits.
Remember, this is your life and your relationship with food. All of us are different, and your body may respond to foods differently than someone else. It means that your plan may not look like another's, and that is ok! Select a change that you want to make, and work your way into your personalized plan. Once you find a difference and "how" that works for your life and needs, move on to your steps. Below are some different changes you can choose from that will help you with adopting the anti-inflammatory diet. Some are "Do's," while others are "Do not."
The "Complete" Anti-Inflammatory Diet Plan
Remove the junk foods and processed foods from your kitchen, pantry, work drawers, and life. Keep tabs on the ingredient labels for anything that comes pre-packaged to make sure what you are eating is actually healthy and not just junk food in disguise.
Stick to whole foods when you can. You may not always choose real food because life is busy and hectic, but plan when this may or will happen. For example, instead of buying a pastry and a fancy coffee on your way to work in the morning, prep something that will support your healthy living the night before so you can still grab-and-go but without the negative health consequences (and added expense!).
Increase the amount of fruit you eat every day. It can be fresh, canned, or frozen, but if it is not fresh, make sure there is no added sugar or ingredients. Fruit juice does not count because it loses a lot of the necessary nutrients whole versions contain.
Eat more vegetables every day. These can also be fresh, canned, or frozen like the fruits. They also should not have any added sugars or ingredients if they are packaged. Some people do not like the taste of vegetables. That is ok! Try to get some in daily in a minimally processed way. Find a few that you can eat often, and if necessary, get a couple of servings in through soups, smoothies, or juice.
Focus on whole grains for each meal. Sometimes rice and whole-wheat toast can get a little "old" for your taste buds. There are many choices out there that it can be fun to experiment a little. Look for some different store options like wild rice, couscous, Teff, Kamut, quinoa, buckwheat, faro, and millet. Make it a fun challenge to find other ways to prepare these various ingredients.
Eat oily, cold-water fish twice per week. Look for fish that are wild-caught or sustainably sourced.
Increase your intake of additional protein or omega-3 fatty acid sources, including chia seeds, flax seeds, hemp seeds, edamame, or walnuts.
Cut back on your caffeine consumption to two cups per day. A cup is equal to eight ounces.
