Calimeris Dorothy - The anti-inflammatory diet & action plans : 4-week meal plans to heal the immune system and restore overall health

DOROTHYTo everyone who is cooking their way to a better and healthier life.SONDITo those struggling or suffering with a chronic condition:
There is hope, and it can be found on the plate. Copyright 2015 by Sonoma Press, Berkeley, California No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Sonoma Press, 918 Parker St, Suite A-12, Berkeley, CA 94710. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal, or other professional advice or services.

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CHOOSE PLENTY OF FRUITS AND VEGETABLES Our most potent warriors in the fight against inflammation are fruits and vegetables.

They are packed with numerous macro- and micronutrients that support our health, including antioxidants, fiber, vitamins, minerals, and amino acids, as well as phytonutrients that possess anti-inflammatory and anti-cancer properties. CONSUME HEALTHY SOURCES OF FAT Fat is a superhero, not a villain. Omega-3 fatty acids, found in foods like salmon, sardines, walnuts, chia seeds, flaxseed, hemp seeds, and even vegetables like dark leafy greens, are especially anti-inflammatory. These powerhouse foods also boost mood, improve cardiovascular health, balance blood sugar, enhance your immune system, and keep skin hydrated and healthy looking. EAT ENOUGH PROTEIN Protein is essential for growth, healing, and repair of tissues, so its crucial for managing an inflammatory condition. Too much, however, is not a good thing.

Animal protein can create excess inflammation, so moderate the amount you eat; aim for vegetable sources like beans, legumes, nuts, seeds, and vegetables. SELECT WATER AS YOUR SIGNATURE DRINK Waterthe essential beveragesweeps away toxins, lubricates the digestive tract, reduces pain, and minimizes allergy and asthma symptoms. Aim for at least eight glasses per daymore if you live in a warm climate or are extremely active. MANAGE STRESS LEVELS Chronic stress impacts the body as well as the mind, suppressing our ability to regulate a proper inflammatory response, which may lead to many diseases. So take a walk, enjoy a movie, attend a yoga class, or hire a babysitterwhatever you need to feel balanced, relaxed, and supported. CATCH PLENTY OF ZZZZS Sleep is important.

Its the time when we repair, recharge, and regenerate. A poor nights sleep may lead to higher levels of inflammation, plus it leaves us vulnerable to weight gain, food cravings, moodiness, and heart disease.

F ood has always been my passion. I grew up in a home eating whole foods we often grew in our backyard. While never an athlete, I always liked to walk and my career as a chef keeps me on my feet and moving all day long. About 10 years ago I noticed that, after times of increased stress, it took longer and longer for me to bounce back.

What used to take three weeks of focused eating and exercise now took three months! No matter what I did, I felt like I was riding a bike uphill. I contacted my doctor who, in turn, diagnosed me with irritable bowel syndrome (IBS). I read all I could about it, but what I learned didnt mesh with what I was experiencing. I went to an acupuncturist. We had a long talk about my liver and gallbladder and she gave me a lot of herbs to try; they helped, but didnt manage all the symptoms. Finally, I went to a naturopathic physician, who performed comprehensive tests on my digestive tract and also blood tests to check thyroid function.

The results were enlightening. My issues were due to inflammation and food sensitivities. After completing an elimination diet, my sensitivities became very clear. My digestion issues improved, my sleep improved, and my energy returned. Armed with this information I can now make better, purposeful choices about what I eat and how to balance foods. My lifelong passion for food allowed me to craft recipes, meals, and action plans to create healthy and delicious food minimizing and eliminating the consequences of inflammation.

I share this with you here. The Anti-Inflammatory Diet & Action Plans provides clear direction to embrace anti-inflammatory eating. The meal plans are varied; you choose based on your unique needs and preferences. Most recipes are straightforward and can be adapted easily based on the action plan you follow.