Brandon Henry - 30 Day Anti- Inflammatory Diet Challenge

30 Day Anti-Inflammatory Diet Challenge The Complete Guide to Heal the Immune System, Restore your Overall Health, and Live a Healthier Lifestyle Brandon Henry Copyright 2019 by Brandon Henry All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Table of Contents Introduction What Is Inflammation, and Why Is It Bad? What Contributes to Inflammation? What Youll Find Here What You Can Expect From Your 30-Day Challenge Youre Ready to Get Started! Chapter One: Successful Planning Step One: Get Yourself a Calendar Step Two: Schedule Your Self Care Routine Step Three: Set a Fitness Goal Step Four: Calculate Your Calories Step Five: Have a Hydration Plan Putting it all together Chapter Two: Healthy Foods, Happy Immune System The Foods That Make You Sick What To Eat Instead Lets Talk About Locality and Seasonality Sources of Hydration Now, that wasnt so bad, was it? Chapter Three: The Recipes Breakfast: Lunch: Snacks Dinner Chapter Four: A Sample 30-Day Anti-Inflammatory Diet Challenge The Sample 30-Day Anti-Inflammatory Diet Challenge Conclusion Introduction Youve heard all the clichs: An apple a day keeps the doctor away, You are what you eat, Everything in moderation. These phrases are so common in our society that we overlook the clear message: being healthy isnt complicated. The foods we eat matter. Period.

What is a bit trickier is figuring out how to follow these simple tips when were constantly inundated with information about what we should be eating, and how much, and when, and what to be worried about when it comes to food. Weve complicated the simple act of eating to the point that we put undue stress on our system trying to achieve the perfect body, the perfect muscles, the perfect skin routine, etc. There are so many chemicals and unnecessary ingredients in everything from fast food to healthy food, that it can be tough to know whats actually good for us anymore. The beauty of an anti-inflammatory diet though, is that it encourages you to eat one of the healthiest menus a diet can boast of. Youll be eating fresh fruits and vegetables. Youll be eating lean, easy-to-digest meats.

Youll be hydrating. And youll be getting enough sleep so that your body has the ability to recharge. By eating a mindful all-natural diet, youll lower the inflammation in your body. That will allow your body to function at a higher level. And youll feel the effects right away a clear mind, noticeably clearer skin, more energy. Of course, there are the long-term benefits as well a boosted metabolism, a stronger immune system, and even neurological endurance.

Making the switch is so wonderful for your body and overall health that you wont want to quit after just 30 days. But hey, this guide is only supposed to be the beginning, so lets get you started on your 30-Day Anti-Inflammatory Diet Challenge. You can take it from there.

What Is Inflammation, and Why Is It Bad?

It sends white blood cells, the enforcers of the immune system, to the site to take care of the intruding threat. At the same time, your body releases certain chemicals, histamine is one of the well-known ones, to the area to help the white blood cells get through. What we experience as a result of this small-scale war against the bug bite is redness, swelling, and heat. Its the same reaction that might happen if you twist your ankle or incur an even more serious injury. Obviously, this is a really important and helpful function of the immune system. Without it, we wouldnt last very long.

So, whats the problem? Well, there are times that inflammation becomes an issue with our internal organs and joints instead of those imminent surface injuries. Well call this global inflammation, or a minor inflammation that permeates the entire body. There are a variety of reasons for this chronic stress, a lack of exercise, and inhaling or digesting chemicals are among the biggest culprits. Genetics may also play a role. Well talk more about that in a moment. Many of us live with global inflammation without realizing it, simply because weve become accustomed to dealing with the effects.

Chronic inflammation doesnt have a drastic, noticeable impact on the body. Yet, the lasting impacts are pretty severe. Inflammation has been linked to degenerative neurological issues, heart problems, obesity, and even Depression. It also weakens our immune system by constantly sapping resources to deal with regions of the body that dont actually need the aid of white blood cells. As with anything that happens in the body, inflammation isnt an inherently bad thing. In fact, its necessary for survival.

But, as society has advanced, somewhat recklessly when it comes to our diet, those survival mechanisms have had a counter effect.

What Contributes to Inflammation?

Lack of exercise you dont need to know the exact science of how exercise can lower inflammation, but you can think of it kind of like what happens when you clean your home or apartment. A quick tidying up every few days means that things arent piling up and you dont feel the need to call in a professional. When you exercise regularly, even just about 20 minutes a day, your body doesnt feel the need to produce so many white blood cells. Ingestion of chemicals this, friends, is the big one that were going to talk about in this guide. Eating unhealthy foods is a major contributor to global inflammation. Think about it.

When you eat food, your body works hard to convert that food into energy that will help you survive, and it also works hard to expel what you dont need. When the food that you ingest is nutrient-poor or full of toxins, the entire system goes into panic mode. Eat good foods, and your body will function better. There are some other special cases when it comes to inflammation. Some people, for instance, suffer from auto-immune disorders, in which the body produces way too many white blood cells.