Cooking Genius - The Good Cooks Cookbook

The Good Cooks Cookbook Clean Eating Diet For Healthy Living It Just Tastes Better! Volume (Anti-Inflammatory Diet) www.CookingGenius.com Copyright 2017 by Cooking Genius All rights reserved. No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book Published by Speedy Publishing LLC RECIPE CONTENTS Youve probably heard of both clean eating and the anti-inflammatory diet before. Maybe youve even been tempted to try them. But do you really understand what these terms mean and why these diets are good for you? Wonder no more. This article will take you through the basics of both clean eating and the anti- inflammatory diet. Along the way, youll find out why eating clean could make all the difference in the world to your health.

What Is Clean Eating? Everyones heard of clean eating. Its hard to look up any information about nutrition or food without running across this buzzword, and youve probably even heard your family, friends, or coworkers bragging about how theyre trying to eat clean. But what exactly does this mean? In a nutshell, clean eating means eating minimally-processed foods (or whole foods). The closer a food is to its source, the cleaner it is. That means fresh vegetables and fruits are great foods to include in a clean diet, because theyve remained pretty much unchanged from the time they were picked. Foods like crackers, instant noodles, and baked goods, on the other hand, arent clean at all.

Theyve undergone so much processing that theyve become unrecognizable. A clean diet is, in general, a very healthy diet. Thats because minimally-processed foods tend to be rich in the nutrients we need. Besides that, whole foods are often more satisfying and lower in calories than processed foods, so you feel full after eating less. Highly processed foods, by contrast, tend to be high in calories but low in nutrients. Eating clean isnt difficult to do, but if youve never tried it before, you might not know where to start.

Thats okay! These simple guidelines will help you get started. Choose less processed foods whenever you can. For instance, instead of making white rice for dinner, switch to brown rice, which has undergone less processing. Next time you go to the grocery store, shop around the perimeter of the building, where most of the fresh food is. Avoid the central aisles, since the food there tends to be more highly processed. Vegetables are one of the cornerstones of a clean diet, so look for ways to incorporate more Clean Eating and the Anti- Inflammatory Diet: Why Are They Healthy? of them into your meals.

There are plenty of creative ways to add veggies to your food. Try putting shredded veggies into tomato sauce or casseroles, making delicious green smoothies, or experimenting with different salad recipes. Avoid processed meats. For instance, natural turkey breast is a much better choice than bologna. Aim for balance in your eating habits. Try to incorporate some complex carbs, some protein, and some healthy fat into every meal.

Stay away from sugar, especially sugary drinks like soda. Drink water and tea instead. If you stick to a clean diet, youll feel more energetic, get sick less often, and maybe lose some weight. If you choose the right foods, you could reduce your inflammation, too. Why is that such good news? Keep reading to find out. What Is Inflammation, and Why Does It Matter? Inflammation is your immune systems reaction when it thinks your body is being attacked.

You can often feel an inflammatory response when you get injured - the affected area might turn red, swell up, and feel warm to the touch. If youve ever gotten a cut or sprained your ankle, youve experienced an inflammatory response. Fever is another type of inflammation. Inflammation is important, because its part of how your body defends itself from germs or injuries. But too much inflammation - especially internal inflammation, which you cant feel - can be damaging to your body. Internal inflammation has been linked with numerous diseases, including heart disease, diabetes, and some types of cancer.

Inflammation is also associated with a shorter lifespan. To avoid disease and live a long, healthy life, its important to keep your inflammation levels as low as possible. Thats where the anti-inflammatory diet comes in. The Anti-Inflammatory Diet and How It Relates to Clean Eating The amount of inflammation in your body isnt determined by luck or genetics. You can do a lot to control your inflammation levels by simply controlling what you eat. Certain foods lower your inflammation levels, while others can trigger inflammation in your body.

Good news: if youre sticking to a clean diet, youre probably eating lots of anti-inflammatory foods already! Theres quite a bit of overlap between clean eating and an inflammation-fighting diet. In general, whole and unprocessed foods tend to lower your inflammation levels, while highly- processed foods increase inflammation (along with your risk of getting sick). Lets take a look at the foods that are worst for inflammation. For good health, avoid the following: Processed sugar Trans fats White flour Alcohol Dairy products Processed meats Notice something? With the possible exception of dairy, none of these foods fit into a clean eating plan. When you eat clean, youve already eliminated the worst inflammation-causing foods from your diet. If you want to lower your inflammation levels while eating clean (and why wouldnt you?), here are some of the best anti-inflammatory foods to incorporate into your diet.

Dark, leafy greens, such as spinach, kale, and swiss chard Wild fish like sardines or salmon Flax seeds Nuts Grass-fed meat (as opposed to grain-fed meat) Berries Garlic Brightly colored veggies, like bell peppers, eggplant, and carrots Green tea The Takeaway If you want to get healthier, feel better, and live longer, cleaning up your diet is the way to go. Eating clean is simple, delicious, and good for the environment. By eating a clean diet, youll also reduce your risk of inflammation, which will help you stay healthy as you get older. Are you inspired to make a change to your diet? How are you going to start eating cleaner today? Shrimp Scampi servings: | calories: large shrimp, peeled and deveined tbsps butter tbsps olive oil small garlic cloves, minced 1/8 tsp crushed red pepper flakes 1/2 cup dry white wine or broth pinch of freshly ground pepper Melt the butter and olive oil in a large skillet on low heat. Add the garlic and saut until fragrant. Add the wine or broth, black pepper and red pepper flakes and bring up to a simmer.

Add the shrimp and slowly saut until pink, about two to four minutes for each. Remove from heat and serve immediately. Shrimp scampi is not only a great dish for dinner, it is also good for you, as shrimp is full of vitamins and protein. Shrimp scampi is also easy to make and is a low fat dish that will please everyone who tries it! Ingredients Directions