Babb - Anti-inflammatory eating made easy : nutrition plan and 75 recipes for a healthier body

BREAKFASTS

HEALTHY SNACKS

SOUPS AND STEWS

SALADS AND SIDES

VEGETARIAN MAIN DISHES

PESCATARIAN MAIN DISHES

HINT-OF-MEAT MAIN DISHES

DESSERTS

If you are lucky enough to be a friend of Michelles, she has fed you delicious meals. If you are lucky enough to be her client, she has taught you how to feed yourself well. I am lucky enough to be both a friend and colleague. Weve eaten many meals together, have co-taught anti-inflammatory classes, and have shared hundreds of patients. Why do I send my patients to Michelle? Because she gets them better, and her tools are simple: real food. Its a prescription that I write often: Michelle Babb, RD, Anti-Inflammatory Diet. We have observed over the years that our patients who adopt a Mediterranean-style anti-inflammatory diet feel better. We note tremendous improvements in joint pain, inflammation, cardiovascular disease, and weight. We encourage our shared patients to eat this way because it is sustainable, delicious, celebrates seasonal food, and is supported by research showing that this is the way we should all be eating.

We know it can be intimidating to change what you eat. If you are concerned that switching to an anti-inflammatory diet means a sacrifice of sorts, you will be thrilled to try out the recipes in this book! Embrace them fully and serve them to dinner guests and your family. Take Michelles to your family and see that we all love eating this way.

Michelle and I are part of a revolution of getting people back to eating real, whole foods. This book will not only give you the tools to heal your body but will also expand your palate and introduce you to new ingredients, flavors, and cooking techniques that arent difficult. Im thrilled to see Michelle weave together in one book her knowledge of nutrition and mindful eating, her years of feeding her friends and family, and her insights into what people are looking for when they ask, What can I eat?

Dr. Katherine Oldfield, naturopathic physician and owner of the West Seattle Natural Medicine Clinic

Inflammation has become the latest buzzword in health and wellness circles, and its making a name for itself as the underlying cause of a plethora of diseases. Having been in the nutrition field for over seventeen years, Ive seen a lot of fad diets come and go, so Im never too quick to jump on the latest diet bandwagon. What I find compelling about anti-inflammatory eating is that its grounded in science and its proven itself effective over, and over, and over again. Thats because its based on a Mediterranean-style diet. We can look back through decades of research and hundreds of studies that confirm that a Mediterranean diet, rich in plant-based foods and healthy fats and oils, helps reduce the risk of diabetes, cardiovascular disease, and cancer.

Every day in my private practice I see patients who are suffering from chronic conditions that are rooted in inflammation. Sometimes it manifests in obvious ways, like joint pain and general achiness in the body; other times it shows up as digestive distress, weight gain, or skin issues. Whatever the case may be, food can be a potent remedy to cool down the inflammation and restore balance in the body.

As a holistic-minded nutritionist, Im always interested in helping patients uncover the underlying cause of chronic dysfunction. I consider it my role to empower people to use diet, exercise, sleep, stress management, and attitude to heal themselves. Making lifestyle changes isnt always easy for people, but when they start to feel the undeniable transformations, it becomes its own motivation. Even making relatively small changes to the diet can start to produce significant results.

Weight loss is frequently one of those results that make it easier for people to want to continue following an anti-inflammatory eating plan. My clients who are feeling stuck at an undesirable weight are often surprised to learn that when the body is in a state of chronic inflammation, its often difficult to lose weight. Not to mention that carrying extra fat actually produces more inflammation. So instead of using calorie-restrictive diets, I simply guide my clients toward the types of foods that help them deal with inflammation and, low and behold, they begin to shed the pounds.

All of the recipes in this book contain wholesome ingredients that play a key role in reversing the bodys inflammatory processes. I use evidence-based nutrition to make decisions about which foods to incorporate or omit, but I dont need to bore you with the details (although I couldnt resist weaving in a few nuggets for your intellectual enjoyment!). Just know that while the combination of ingredients may be therapeutic, the goal was to create delicious and simple recipes that can be enjoyed by anyone.

Ive included information about the 21-day nutritional cleanse that I use with my clients to help them reduce inflammation and restore balance in their bodies. If youre suffering from chronic inflammation or youre drawn to the idea of a detox or a cleanse, this is a very safe and effective protocol that includes plenty of nutrient-rich foods and a good balance of protein, fat, and carbs. All of the recipes in this book are suitable for someone on the cleanse as well as anyone who is on an elimination diet or has multiple food allergies. Doing the cleanse is absolutely optional. Simply eating more of the foods featured in this book would be enough to put you on the path toward a healthier, more anti-inflammatory lifestyle.

Youll find a number of useful tools in this book including sample menu plans, shopping lists, guidelines for essential pantry items, and seventy-five recipes to support your health and wellness goals. If you allow yourself to embrace the concepts in this book, youll quickly discover that this is not just another diet, but rather a way of life. May you learn to nourish yourself well, savor every delicious morsel, and feel the joy of restoring balance in your body.