Mini Habits for Weight Loss (5 Books in 1) E-Book

Mary Nabors

• Herausgeber: Youcanprint
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Have you been feeling sluggish and sore just getting out of bed in the morning? Sick of feeling tired and achy everyday? Looking for a sustainable way to lose weight, eat healthy, and gain back your lost energy? Well then, congratulations on taking your first step to healthy living by purchasingThe Anti-Inflammatory Diet for Beginnersbook, and thank you for doing so! The following chapters will discuss how to improve your daily life, heal your immune system, lose weight, and even prevent degenerative diseases. Inflammation can throw you into a cycle that is difficult to get out of, causing pain in your muscles and joints, leaving you less active. Living a more sedentary lifestyle will cause weight gain, which will then put more pressure on your joints and cause more inflammation. But, you can control the inflammation by just making a few adjustments to what and how you eat.

Leseprobe

Table of Contents

Anti-Inflammatory Diet for Beginners

Introduction

Chapter 1: What is Inflammation?

Chapter 2: Disease Prevention

Chapter 3: A New Way of Life, A New You

Chapter 4: Foods Allowed/Avoid

Chapter 5:3 Week Diet Plan

Zuppe and Stews

Salads and Sides

Vegetarian Dishes

Fish and Seafood Dishes

Meat and Poultry Dishes

Burger and Hot Dog Recipes

Condiments, Sauces, and Dressings

Desserts and Snacks

Conclusion

Eat Stop Eat

Introduction

Chapter 1: Intermittent Fasting

1.1 Definition

1.2 Benefits and Facts

Intermittent Fasting for Weight Loss

Intermittent Fasting for Disease Prevention

Intermittent Fasting for Anti-Aging Purpose

Intermittent Fasting for Superior Mental Performance

Intermittent Fasting for Different Therapeutic Benefits

Intermittent Fasting for Improved Physical Fitness

1.3 Who Can Try Intermittent Fasting?

1.4 How to Practice Intermittent Fasting

Setting a plan

Choosing the Right Techniques

Monitoring Your Progress

How Long it Takes to Achieve Great Results

How to Avoid Negative Effects

Chapter 2: How Intermittent Fasting Works

2.1 How Intermittent Fasting Influences Your Metabolism

2.2 Intermittent Fasting and Exercise - The Most Sustainable Way to Lose Weight?

2.3 Is Intermittent Fasting the Cure for Diabetes

Chapter 3: Some of the Best Methods of Intermittent Fasting

3.1 The Leangains Method

3.2 The Warrior Diet

3.3 The Alternate Day Fast

3.4 Water Fasting

Chapter 4: Everything You Need to Know About The Eat Stop Eat Program

4.1 Can You Fast for 24 hours?

4.2 Is Cutting Down on Carbs Your New Meal Philosophy?

4.3 How to Exercise During the Eat Stop Eat Program?

Chapter 5: Choosing the Right Meal Plan to Maximize Results

5.1 The Keto Diet

5.2 The Mediterranean Diet

5.3 Customizing Your Own LCHF Meal Plan

Chapter 6: Meal Recipes

6.1 Breakfast Recipes

Bacon Sails with Keto Avocado Eggs

Bacon and Eggs

Mediterranean Pancakes

Breakfast Burrito

6.2 Lunch Recipes

Buffalo Drumsticks with Chilli Aioli

Healthy Beef and Broccoli

6.3 Dinner Recipes

Keto pizza

Pimiento Cheese Meatballs

Baked Salmon with Pesto (Keto Style)

Mediterranean Stuffed Chicken

Bacon Frittata with Kale and Potato

6.4 How to Prepare Your Own Snacks

Zucchini Chips

Parmesan Crisps

Conclusion

References

Ketogenic Diet for Beginners

The Ultimate Keto Diet Guide For Healing Your Body And Aiding Weight Loss

(With Over 40 Delicious Recipes)

INTRODUCTION

CHAPTER 1

What is Keto?

How Keto Works

Who Uses Keto?

CHAPTER 2

Pros of Keto

Cons of Keto

Keto Ingredients

CHAPTER 3

KETO SOUPS

Keto Chicken Soup

Keto Zuppa Toscana Soup

Keto Taco Soup

Keto Cauliflower Soup

Keto Broccoli Cheddar

Keto Chicken Zoodle Soup

Keto Bacon Cheeseburger Soup

Low Carb Buffalo Chicken Soup With Blue Cheese

Roasted Tomato-Avocado Bisque

Low Carb One-Pot Creamy Meatball Soup

Keto Pho-Vietnamese Noodles Soup

Low Carb Turkey Soup With Cilantro Butter

CHAPTER 4

KETO SNACKS

Keto Cheesy Snack

Keto Tortillas

Bacon-Wrapped Cabbage Dippers

Keto Peanut Butter Cookies

Keto Avocado Brownies

Keto Blueberry Muffins

Keto Bacon Sausage Meatballs

Keto Crack Toffee Bars

Low-Carb Spicy Ranch

Keto Pizza Crust

CHAPTER 5

KETO VEGETABLE RECIPE

Keto Broccoli Cheese Balls

Keto Bacon and Cheeseburger Casserole

Keto Cauliflower Rice Stir-Fry

Low Carb Buttery Bacon And Cabbage Stir-Fry

Low Carb Sour Cream And Chive Broccoli Mash

Low Carb Mexican Cauliflower Rice

Keto Broccoli And Bacon Croquettes

Keto Oven Roasted Vegetables

Keto Vegetables Bake With Creamy Pesto

Grilled Vegetables Salad With Pesto

CHAPTER 6

KETO DRINKS

Keto Tumeric Milkshake

Keto Vodka Mojito

Keto Mudslide

Keto Crack Coffee

Keto Strawberry Jello Salad

Keto Margarita

Keto-friendly Lemonade

Keto Apple Cider Vinegar Vinaigrette

Keto Hot Caramel

Keto Hot Chocolate

CONCLUSION

The Carnivore Diet

Introduction

Why Meat?

Emulating our ancestors

A fantastic source of nutrients

Chapter 1: What is the Carnivore Diet?

How it Works

Meat and animal products

Eliminating plants

Who is the Carnivore Diet for?

A meat lover’s perfect diet

Allergies and sensitivities

Comparisons with Other Diets

Keto, paleo, and other low-carb diets

Calorie counting

Vegan and vegetarian

Macro comparisons

Chapter 2: Advantages and Disadvantages

Pros

Weight loss

Nutrient dense meals

Energy from protein

Cons

Highly restrictive

Balanced diet concerns

Chapter 3: The History of the Carnivore Diet

Ancestral Use

Hunter-gatherers

Nomadic populations

Arctic populations

Modern Adoption

Recent popularization

Modern day carnivores

Chapter 4: What to Eat and What to Avoid

What to Eat

Beef and pork

Poultry

Seafood

Other meats

Other animal products

What to Avoid

Grains

Fruits and vegetables

Nuts, seeds, and beans

Beverages

Chapter 5: Advice for Success

Identifying your Goals

Healthier living

Weight loss

Managing health conditions

Locking Down your Motivation

Your driving force

Chapter 6: Starting the Carnivore Diet

Common Pitfalls to Avoid

Sneaking in vegetables

Cheat days

Overindulging in processed foods

Transitioning into the Diet

Symptom expectations

Easing into things

Chapter 7: Easy Carnivore Diet Recipes

Breakfast

Simple scrambled eggs

Chicken frittata

Steak and eggs

Chicken and cheese omelet

Breakfast crepes

Breakfast burritos

Breakfast sandwich

Chicken and bacon sausage patties

Hard boiled eggs with smoked salmon

Chicken breakfast skillet

Broths

Slow cooker bone broth

Chicken broth

Poultry

Garlic chicken

Bacon-wrapped chicken

Shredded chicken

Turkey meatloaf

Seafood

Air fryer salmon

Grilled herring

Baked trout

Baked sardines

Other meats

Bacon cheeseburgers

Grilled ribeye

Slow cooker chuck roast

Crispy pork belly

Slow cooker spare ribs

Lamb chops

Chapter 8: Adapting the Carnivore Diet to a Busy Lifestyle

Meal Planning

Meal prepping

Eating at Restaurants

Navigating the menu

Common pitfalls

Conclusion

Achieving your Goals on the Carnivore Diet

References

The Plant-Based Vegan Diet for Bodybuilding Athletes:

Introduction

Chapter 1:Simple Nutrition Equals More Muscles

Chapter 2:Clean Eating

Chapter 3:Improving Vitality and Energy

Chapter 4:Picking The Right Foods

Chapter 5:Gut Health

Chapter 6:Bodybuilding Advice Mistakes

Chapter 7: Pre-Workout Nutrition

Chapter 8: Post-Workout Nutrition

Chapter 9: Supplements

Chapter 10: Anabolic Boosting Foods

Conclusion

Description

Anti-Inflammatory Diet for Beginners

Planted Based and Hight Protein Nutrition Guide (with 100+ Delicious Recipes)

By Mary Nabors

© Copyright 2019 by Mary Nabors All rights reserved.

This eBook is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this eBook, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.

This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States.

The reproduction, transmission, and duplication of any of the content found herein, including any specific or extended information, will be done as an illegal act regardless of the end form the information ultimately takes. This includes copied versions of the work, both physical, digital, and audio unless express consent of the Publisher is provided beforehand. Any additional rights reserved.

Furthermore, the information that can be found within the pages described forthwith shall be considered both accurate and truthful when it comes to the recounting of facts. As such, any use, correct or incorrect, of the provided information will render the Publisher free of responsibility as to the actions taken outside of their direct purview. Regardless, there are zero scenarios where the original author or the Publisher can be deemed liable in any fashion for any damages or hardships that may result from any of the information discussed herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Introduction

Have you been feeling sluggish and sore just getting out of bed in the morning? Sick of feeling tired and achy everyday? Looking for a sustainable way to lose weight, eat healthy, and gain back your lost energy?

Well then, congratulations on taking your first step to healthy living by purchasingThe Anti-Inflammatory Diet for Beginnersbook, and thank you for doing so!

The following chapters will discuss how to improve your daily life, heal your immune system, lose weight, and even prevent degenerative diseases. Inflammation can throw you into a cycle that is difficult to get out of, causing pain in your muscles and joints, leaving you less active. Living a more sedentary lifestyle will cause weight gain, which will then put more pressure on your joints and cause more inflammation. But, you can control the inflammation by just making a few adjustments to what and how you eat.

It takes only takes 3 weeks to make anything a habit, start today and build a strong, healthy future.Included is a 3-week meal plan with breakfast, lunch, dinner, smoothies, and even dessert recipes. By just changing your way of eating, you can reduce the inflammation that causes fatigue, joint pain, slowed cognitive function, and many autoimmune diseases. You will find you no longer need pain medication daily,and you don’t have to starve yourself to get there!

There are many books available to you on this subject, again, thank you for selecting this one! A great deal of effort was made to ensure this book was an easy read while still full of as much useful information as possible; please enjoy!

Chapter 1: What is Inflammation?

Inflammation is part of the body’s reaction to an injury or infection. It is a physiological response that alerts your immune system that it needs to repair damaged cells or fight off viruses and bacteria. Without inflammation signaling your immune system to go to work, infected wounds, and viruses would be deadly.

Unfortunately, it is not a perfect system. Sometimes the inflammation will flare up in parts of the body where it is not needed. This can lead to chronic inflammation, which has been linked to stroke, heart disease, and autoimmune disorders.

There are two different types of inflammation, acute and chronic. Acute inflammation is what occurs after being injured, such as a scratch or cut, twisted ankle, or even a sore throat. This would trigger the immune system to react to the injured area only. The inflammation would only last as long as needed to repair the damage. It would cause the red blood vessels to dilate and increase blood flow. White blood cells would increase in the area needed and help to heal the body. You may see the signs of acute inflammation such as redness, swelling, pain, and the area may feel warm to the touch or cause a fever.

When there is acute inflammation, the damaged tissue releases a chemical called cytokines. The cytokines act as a signal to our body to send extra white blood cells and nutrients to aid in healing. Prostaglandins, which are a substance similar to hormones, trigger the pain and fever as well as create blood clots to help repair any damaged tissue. As the body heals, the inflammation will gradually lessen until no longer needed.

While acute inflammation is very useful in aiding the body to repair itself, chronic inflammation can cause more damage rather than repair it. Chronic inflammation is usually a low level throughout the entire body. It is often found by a small rise of immune system markers in blood or tissue samples.

Chronic inflammation can be caused by anything your body thinks is a threat, whether it really is or not. This inflammation will still trigger the white blood cells to respond, but because there is nothing that needs their attention to heal, they sometimes begin to attack healthy cells, tissues, and organs. While researchers are still trying to fully understand exactly how chronic inflammation works, it is known to increase the likelihood of developing many diseases.

Cases of acute inflammation are often easily treated with over the counter medications. Commonly used NSAID drugs and pain relievers like naproxen, ibuprofen, and aspirin are usually considered safe and effective against short term inflammation. These drugs work by blocking the enzyme cyclooxygenase, which produces the prostaglandins; this reduces the pain making it more bearable. If the over the counter medications do not ease the discomfort, there are prescription medications that may work as well, such as cortisone and steroids such as prednisone that are known to reduce inflammation. Unfortunately, there still are no medications specifically for treating chronic inflammation.

While there are many options to treat inflammation short term, all of the medications come with side effects and may not be safe to use long term.

NSAIDs, when used often over months or years time, can raise the risk of stroke or heart attack as well as stomach and bowel side effects such as ulcers and bleeding. Cortisone can cause weight gain, osteoporosis, diabetes, and muscle weakness. Prednisone is prescribed to treat a wide array of symptoms and diseases, but it can also suppress the immune system, causing an increased risk of infection. With long term use, it may also increase the risk of osteoporosis, thinning skin, fluid retention, and weight gain caused by increased hunger.

Medications may act quickly and help reduce the pain for a few hours, but they come with many risks and have to be taken daily, most often multiple times a day for continued relief. When inflammation becomes chronic and is affecting your daily life, it’s time to begin looking for a safer long term solution to the inflammation. It may be just as easy as changing what and when you eat.

Chapter 2: Disease Prevention

Researchers are still trying to understand the specifics of inflammation and what the effects are on the body, but what is known is inflammatory foods are linked to a higher risk of long term and difficult to manage diseases like type 2 diabetes and heart disease.

Eating anti-inflammatory foods will calm your overactive immune system. By changing your way of eating you will not only reduce your symptoms of inflammation but you may even be able to reverse the progress of conditions you already have including inflammatory bowel and Crohn’s disease, depression, anxiety, autoimmune diseases such as lupus, psoriasis, and types of arthritis, cardiovascular diseases, metabolic disorders such as diabetes, high cholesterol, asthma and even skin conditions such as eczema.

While large-scale studies are still needed, chronic inflammation has been linked to many major diseases that affect a large portion of society. Heart disease, arthritis, diabetes, Alzheimer’s depression, and even cancers have been linked to inflammation. In experimental studies, it was found that there are many foods that have anti-inflammatory effects. These studies have also been able to pinpoint many of the foods and beverages that can cause inflammation to flare up.

By choosing the right foods to eat, you can lessen the inflammation in your body, slow down, or even cause current ailments to regress.

It is not surprising that the majority of foods found to cause inflammation are the foods that we have always been told are “unhealthy.” We already know that eating too many unhealthy foods can cause us to gain weight, and additional weight can increase our risk of inflammation, but even when obesity was taken into account, there was still an undeniable link between foods and inflammation.

Chapter 3: A New Way of Life, A New You

You have the power to take control of your health. The Anti-Inflammatory Diet works to remove toxins and chemicals from the body that come from the average diet. While it will not work within an hour or two like pain medication will, it will reduce your chronic inflammation, increase your energy, and doesn’t come with all of the side effects.

When living with chronic inflammation, are you really living? When fighting off chronic inflammation, you endure many symptoms that can change the way you live your life. You may find yourself going out less often due to pain or fatigue. You see, the world passing you by and may miss out on time that could have been spent with friends or grandchildren. As muscles and joints become stiff from swelling, you may move around less often, even in your own home. This often causes weight gain, which will only exacerbate the pain and inflammation. By consuming anti-inflammatory foods, you can reduce your pain and swelling within a matter of days. Once your inflammation is reduced, you will be up and moving around again in no time and be able to spend time playing with grandkids or going for a walk. You will feel the increase in your energy and know you were able to make those changes to your life by just eating healthy foods and knowing which foods to avoid.

It may seem difficult to give up so many of your favorite foods or to stick to a limited diet, but the benefits outweigh the losses. By letting go of the foods that cause inflammation, you will truly be able to take control of your life and your health. You will find that if you are strict and only eat anti-inflammatory foods, your taste buds will change, and so will your cravings. Soon you will not miss those sugary desserts, and you will find new favorites. Once you see and feel the difference as the inflammation subsides, you won’t look back.

Inflammation can affect you in many different ways. You may not have even realized you were not feeling your best. It may just be your normal, and you didn’t even know you could feel stronger or faster. You may have assumed it was natural due to aging or lack of sleep. You will find that once you begin the Anti-Inflammatory Diet, your fatigue will subside, and you will be able to sleep more soundly at night.

But for lasting health, you have to go into this not thinking of it as a diet, but truly as a new way of eating, a new way of life. While inflammation can be reduced by eating the correct foods, it can just as quickly come back if you fall back into your old eating habits. You have to be ready for this change. If you’re sick of feeling sick and sore every day, you are the only one that can change that.

There currently are no long term medications to reduce chronic inflammation. You may be prescribed medications that treat some of the symptoms of inflammation, but many of those medications have side effects and can be hard on your liver and kidneys. These side effects may become so difficult to live with that you are now prescribed additional medications to treat the side effects of the first medication. It becomes a constant battle trying to get in front of it, and the cost of medications and doctor’s visits only makes it more frustrating and causes additional stress in your life.

Make the decision to change your life for the better, eat healthy anti-inflammatory foods, even more importantly, STOP EATING INFLAMMATORY FOODS, and you will see less need for those doctor visits and medication.

Chapter 4: Foods Allowed/Avoid

Your diet can greatly impact your immune system. The micro biome (bacteria and microorganisms) in your digestive tract help to regulate your body’s natural defense system. Everything you choose to eat will either cause inflammation or reduce it.

Choosing to consume a diet that consists of balanced fatty acids will help stifle low-grade chronic inflammation and enable you to feel your best. A basic anti-inflammatory diet focuses on removing sugary, processed foods and adding in high quantities of fresh produce, healthy fats, whole, unprocessed grains, spices, and herbs. It is also important to limit carbohydrates as they cause a great amount of inflammation, as well.

Colorful vegetables are known to be a good source of antioxidants. By adding a great array of colorful vegetables and eliminating the starchy ones, you will help support your immune system.

Legumes are another great source of antioxidants and protein. To cut down on additives, try choosing dried beans and just soak them overnight before rinsing and cooking.

Grains can be helpful in reducing inflammation by supplying fiber and antioxidants if you choose the correct ones. Many people are sensitive to gluten, even those who do not have celiac disease; this can cause digestive and systemic inflammation. Be sure to choose gluten-free unprocessed grains such as whole oats, quinoa, barley, and brown rice.

Extra Virgin Olive Oil is a great healthy fat and should be your go-to when cooking a meal or dressing a salad. Extra Virgin Olive Oil supplies monounsaturated fat, which can be good for your heart as well as antioxidants and a compound called oleocanthal that is known to lower inflammation.

While there are many foods that should be included in your diet to aid in reducing chronic inflammation, there are also some foods that you must avoid to help keep the inflammation down.

Processed foods and sugars are two of the biggest culprits when it comes to inflammation in the western diet. Processed foods are highly refined, causing them to lose much of their natural fiber and nutrients. They also are often high in omega 6, trans fats, and saturated fats, which all increase inflammation.

Sugar is one of the worst offenders when it comes to increased inflammation. Not only does it hide in many foods, studies have found that it is very addictive. Because of this, you should expect to go through a withdrawal phase when you remove it from your diet. This can often cause headaches, cravings, and sluggishness. Give yourself some time to allow your body to work through it. Sugar, even natural sugars such as honey and agave, cause the body to release cytokines, which causes an immune response leading to inflammation. You don’t have to fully remove natural sugars from your diet, but you should work towards only eating them a few times a week and at no more than one meal per day.

Most fried foods, especially deep-fried foods, should be avoided as well. Usually, they are cooked in processed oils or lard and are coated in a refined flour that promotes inflammation.

You will want to pay attention to foods known as nightshades. Nightshades can be anti-inflammatory, but some people are sensitive to them, if you find you seem to have more inflammation after consuming a nightshade, you may want to begin to make substitutions in your recipes.

Below are many of the foods to increase in your diet as well as ones you should limit or avoid. This list is not all-inclusive, so remember to stick to the above points.

Foods to Enjoy

Foods to Avoid

Vegetables

Kale String Beans

Spinach Water Chestnut

Collards Cauliflower

Arugula Fennel

Broccoli Lettuce

Carrots Peppers

Cabbage Rhubarb

Artichoke Shallots

Asparagus Mushrooms

Beets Garlic

Brussel SproutsOnion

Zucchini Leeks

Squash Radishes

Watercress Chard

BeetsBok Choy

Celery Cucumber

Turnips

Fruits

Apple Blueberries

Watermelon Pomegranate

Apricot Cantaloupe

Banana Plum

Strawberries Pineapple

Blackberries Cherries

Starfruit Pear

Dates Papaya

Figs Orange

Nectarine Grapes

Mango Guava

Lemon Honeydew

Kiwi Clementine

Vegetables

Nightshades such as

Banana Peppers

Chili Peppers

Thai Peppers

Tomatoes

Tomatillos

Pimentos

Sweet Peppers

Habanero

Eggplant

Jalapeno

Potatoes (sweet potatoes are ok)

Artichoke

All canned and frozen vegetables should be avoided.

Fruits

All canned and frozen fruits should be avoided.

Vegetarian Protein

Tempeh Soy Nuts

Edamame Soy Milk

Tofu Organic Eggs

Vegetarian Protein

Dairy

Frozen or processed meals

Nonorganic eggs

Protein

Tuna Flounder

Clams Shrimp

Striped Bass Rainbow Trout

Snapper Sardines

Crab Halibut

Herring Salmon

Lobster Oysters

Skinless Chicken Organic Eggs

Protein

Red meat with hormones

Processed meats such as deli meat, hot dogs, bacon, and sausage.

Grains

Barley Black Rice

Wild Rice Quinoa

Brown Rice Oats

Buckwheat Millet

Bulgar Farro

Corn

Grains

White Rice

Wheat Flour

Corn

Starchy Vegetables

Acorn Squash Yams

Jicama Butternut Squash

Gold Potatoes Parsnips

Red Potatoes Artichoke

Sweet Potatoes Pumpkin

Purple Potatoes White Potatoes

Starchy Vegetables

White Potatoes may cause inflammation for those sensitive to nightshades.

Fats and Oils

Almonds Avocado Oil

Almond Butter Cashews

Almond Oil Cashew Butter

Olive Oil Hazelnuts

WalnutsChia Seeds

Walnut Oil Sesame Seed Oil

Hemp seeds Flax Seeds

Avocado Brazil Nuts

Pumpkin Seeds Pecans

Macadamia Nuts Olives

Sunflower Seed Butter

Fats and Oils

Vegetable Oil Safflower Oil

Soybean Oil Grape seed Oil

Peanut Butter Mayonnaise

Corn Oil

Herbs and Spices

Turmeric Garlic

Ginger Cinnamon

Basil Thyme

Black Pepper Sage

Cilantro Parsley

Cayenne Pepper Oregano

Dill Mint

Cloves Cumin

Cayenne Pepper and Chili Pepper may cause inflammation to those sensitive to nightshades.

Beverages

Water

Tea-Green, Black, White, Herbal, and Oolong

Beverages

All other beverages should be avoided.

Nightshade Substitutions

White Potato- Sweet Potato, Parsnips, or Turnips.

Tomatoes- Beets, Pumpkin or Butternut Squash.

Bell Peppers- Carrots, Celery, Cucumbers, or Radishes.

Chili and Cayenne Pepper- Turmeric, Black Pepper, Cloves, Ginger or Garlic Powder.

Eggplant- Portobello Mushrooms, Zucchini, or Okra.

Chapter 5:3 Week Diet Plan

Now that you have a better understanding of what causes chronic inflammation in your body, it’s time to start your new life. Included is enough recipes to get you through the next 21 days.

Breakfast Recipes

Coconut Flour Pancakes

Coconut flour - .25 Cup

Coconut milk - .25 Cup

Cold-pressed coconut oil – 2 Full tbsp

Organic eggs - 3

Honey – 2 Tbsp

Pure vanilla extract - .5 Tsp

A dash of baking soda

Salt - .0625 Tsp

Maple syrup to your preference

Grass-fed butter

Mix the honey, eggs, and coconut oil. Whisk until well mixed.

Next, add the coconut milk and vanilla extract into the egg mixture and combine.

Slowly pour in the salt, flour, and baking soda. Stir until well mixed but be careful; mixing too much will result in flat pancakes. It is recommended that you leave a couple of lumps in the mix.

Now, melt a little butter in your pan and add some batter using a ladle or measuring cup for easy pouring.

You won’t see many bubbles in this batter as it is cooking, so you will need to carefully check the bottom of your pancake to make sure it is browned before flipping.

Finish cooking the other side of your pancake and serve with maple syrup.

If unhappy with the consistency of the pancakes, try adding another egg.

Makes 8 pancakes (depending on size) Serves 2.

Spinach and Kale Sweet Potato Cakes

Sweet potatoes – 2 Medium

Chopped spinach - .5 Cup

Kale - .5 Cup, chopped with stems removed

White onion - .25 Cup, finely chopped

Sea salt - .5 Tsp

Cumin – 1 Tsp

Avocado oil – 3 Tsp

Powdered garlic – 1 Tsp

Full fat coconut milk – 2 Tbsp

First, peel your potatoes and cut into cubes about ½ inch in size.

Add about 1 inch of water to a saucepan and using a steam basket, steam the potatoes until soft.

Once soft, move the sweet potatoes to a bowl. Add the milk and mash together until lumps are removed.

Next, add in the kale, onion, spinach, cumin, sea salt, and garlic. Stir until well combined.

Once combined, make 6-8 individual patties out of the mixture.

Warm avocado oil and then fry all patties until both sides have browned.

Makes 6 servings.

Turmeric Chocolate Chia Pudding

Coconut milk- 1 Can

Chia seeds-.33 Cups

Unsweetened cacao powder-.25 Cups

Cinnamon-.5 Tsp

Ground turmeric-1 Tsp

Raw honey -.5 Tbsp

Vanilla extract-.5 Tsp

Toppings: you may choose nuts, fruit, shredded coconut, etc.

Add vanilla, honey, turmeric, cinnamon, cacao powder, chia seeds and milk to a blender and blend together until a smooth consistency has been reached.

Store the mixture in the fridge, covered, for at least 4 hours until it thickens.

Pour into bowl and add desired toppings.

Serve chilled.

Makes 2 servings.

Mango Turmeric Overnight Oats

Rolled oats-.5 Cup

Milk kefir or Greek yogurt-.5 Cup

Almond milk-.5 Cup

Maple syrup-2 Tsp

Ground turmeric-.25 Tsp

Cardamom-.25 Tsp

Chia seeds-1 Tbsp

Ground cinnamon-.25 Tsp

Ginger-.25 Tsp

Finely chopped mango (fresh or frozen)-Half

Using 2 mason jars, add ¼ cup of rolled oats, ¼ cup of milk kefir or Greek yogurt, and ¼ cup of almond milk to each jar.

Divide the chia seeds and spices between the jars. Stir until well combined.

Top the jars with the finely chopped mango.

Refrigerate jars overnight.

Enjoy cold straight from the jar or pour into a bowl and heat in the microwave.

Makes 2 servings.

Maple Rice Porridge Bake

Brown rice-.5 Cup

Vanilla extract-.5 Tsp

Pure maple syrup-2 Tbsp

A pinch of cinnamon

A small dash of salt (optional)

Sliced fruit such as pears, plums, berries or cherries

Turn the oven on to bake at 400 degrees Fahrenheit and allow it to preheat.

Pour the rice and one cup of the water into a saucepan and warm to boiling on a medium/high heat.

Onceitis boiling, drop in the cinnamon and vanilla extract then stir until well combined.

Place a cover on the pot and turn down the heat to a medium/low.

For 10-15 minutes, let the rice simmer until it is tender.

Stir the rice and divide into two oven-safe serving containers. Add maple syrup and desired sliced fruit to the top each bowl, and sprinkle with salt is desired.

Bake the rice bowls for about 10-15 minutes until the syrup begins to bubble, and the fruit topping just starts to caramelize.

Serve immediately.

Makes 2 servings.

Pecan Banana Overnight Oats

Old fashioned rolled oats-1 Cup

Ripe bananas-2 Mashed

Almond milk-1.5 Cups

Plain Greek yogurt-.25 Cup

Chia seeds- Tbsp

Honey-2 Tbsp

Unsweetened coconut flakes-2 Tbsp toasted

Vanilla extract-2 Tsp

Flaked sea salt-.25 Tsp

Banana slices, fig halves, roasted pecans, pomegranate seeds, and honey for serving

Mix the ingredients together (except or the fruit and nuts for serving).

Mix together, so the items are blended thoroughly.

Split the mix evenly between 2 bowls or glass jars.

Place a cover over the bowls and allow to cool in the fridge overnight or for a minimum of 6 hours.

Stir the mixture and then heat up the mixture if desired.

Top with the banana slices, figs, roasted pecans, and pomegranate seeds. Drizzle with honey and enjoy.

Makes 2 servings.

Breakfast Bowl

Whole grains like amaranth or buckwheat-1 Cup

Nut milk or coconut water-2.5 Cups

Cinnamon-1 Stick

Whole cloves-2

Star anise (optional)-1 Pod

Fresh fruits such as cranberries, blackberries, apples, pears, or any others you prefer

Maple syrup (optional)

Pour the grains, coconut water or nut milk and spices into a small pot and warm over a mid-level to high heated burner until boiling.

Once the grains are boiling, cover the saucepan and turn down the burner to a mid-level to low. Let the grains simmer until they are tender, usually about 20-25 minutes.

Discard the whole spices and take the pan off of the stovetop.

Top with a little maple syrup and your fruit of choice.

Makes 2 servings.

Turkey Apple Hash

For the meat:

Ground turkey-1 Pound

Cinnamon-.5 Tsp

Dried thyme-.5 Tsp

Coconut oil-1 Tbsp

Sea salt to taste

For the hash:

Carrots-.5 Cups shredded

Coconut oil-.5 Tbsp

Zucchini-1 Large

Onion-1

Apple-1 Large, peeled, cored and chopped into small cubes

Butternut squash-2 Cups frozen, cut into cubes

Spinach- 2 Cups

Powdered Ginger-.75 Tsp

Cinnamon-1 Tsp

Powdered garlic-.5 Tsp

Turmeric-.5 Tsp

Dried thyme-.5 Tsp

Sea salt if desired

Warm the coconut oil over a mid-level to high heated burner.

Cook the turkey and cook until it browns.

Add .5 tsp of cinnamon, thyme, and salt to the ground turkey to season. Mix in, then move to a plate.

Using the same skillet, add the remaining coconut oil and use it to saute the onion until it softens.

To the skillet, add the apple, carrots, zucchini, and frozen squash and cook for about 4.5 minutes. Once the vegetables become soft, stirin the spinach

until it wilts.

Next, add the cooked turkey and the remainder of the seasonings to the skillet, mix until well combined. Sprinkle in some salt if needed and turn the cook top off.

Enjoy the hash fresh and hot or store it in the fridge to save for later.

When stored in a well-sealed container, the hash will stay fresh for about 5-6 days in the refrigerator.

Makes 5 servings.

Chia Energy Bar

Pitted dates–1.5 Cups packed

Raw walnut pieces – 1.25 Cups

Raw cacao powder-.33 Cup

Whole chia seeds-.5 Cup

Unsweetened coconut-.5 Cups, shredded

Whole oats-.5 Cup

Pure vanilla extract-1 Tsp

Dark chocolate-.5 Cup chopped

Sea salt-.25 Tsp

Puree the dates in a processing appliance until they become thick and smooth.

Add raw walnut pieces to the blender and mix well.

Pour in the rest of the ingredients, mix together.

Once it reaches a dough-like consistency, use a piece of parchment paper to line a square baking pan leaving a few extra inches above the pan to make it easy to remove and press the dough into the pan firmly so that it fills to all corners.

Place the baking pan into the freezer overnight or at the least, 4 hours.

Take the pan from the freezer and lift the mixture out of the pan.

Use a knife to cut into 14 bars.

Can be stored in an airtight container in the fridge.

Makes 14 servings.

Banana Chia Pudding

Banana-1 Large

Chia seeds-.5 Cup

Raw honey-2 Tbsp

Unsweetened almond milk-2 Cups

Vanilla extract- .5 Tsp

Cacao powder-1 Tbsp

Mix ins:

Banana-1 Large

Dark chocolate chips-2 Tbsp

Cacao nibs-2 Tbsp

In a medium bowl, mash together a banana and the chia seeds using a fork until combined well.

Add almond milk and vanilla extract, use your whisk and combine until there are no more lumps.

Pour half of your mixture into a covered, airtight container.

Add the honey (or maple syrup) and cacao powder to the remaining half and whisk again until combined.

In a second container, pour the cacao mixture and cover. Place the two containers into the fridge overnight or for at least 4 hours.

To serve, layer the two puddings and mix-ins into 3 separate containers in even layers.

Can be refrigerated in a well-sealed bowl for up to 5 days.

Makes 3 servings.

Porridge

Walnut or pecan halves- .25 Cup roughly chopped

Unsweetened toasted coconut- .25 Cup

Hemp seeds-2 Tablespoons

Unsweetened almond milk- .75 Cups

Whole chia seeds-2 Tablespoons

Coconut milk- .25 Cup

Coconut oil-3 Tsp

Cinnamon - .5 Tsp

Almond butter- .25 Cup

Powdered turmeric- .5 Tsp

Black pepper- .0625 Tsp

Roast the chopped walnuts (or pecans), coconut, and hemp seeds in a heated pan for about 1-2 minutes until fragrant. Toss the coconut and nuts a few times to keep them from burning in the pan.

Pour the nuts onto a plate and put to the side until no longer hot.

Warm the almond and coconut milk in a small saucepan on a mid-level to high heated burner.

Once the milk become warm, but not yet boiling, take them off of the burner.

Stir the cinnamon and turmeric powder together and add to the milk along with the coconut oil, almond butter, chia seeds, and black pepper. Mix together until well combined and set aside for about 5-8 minutes to cool slightly.

Include about half of the seed and nut mix and stir in.

Split the porridge between two bowls and sprinkle the remaining roasted mix over the top.

Immediately serve or store in the refrigerator in a well-sealed bowl for no longer than 3 days. If storing, keep the remaining roasted mix separate and store at room temperate. Add just before serving to keep the crunch.

Makes 2 servings.

Sweet Potato Muffins

Cooked sweet potato-1 Small

Organic egg-1

Brown rice flour-1 Cup

Coconut milk- .75 Cup

Coconut flour- .25 Cup

Pure maple syrup- .5 Cup

Baking powder-3 Tsp

Olive oil-6 Tsp

Salt-1/2 Tsp

Powdered cinnamon-3 Tsp

Powdered ginger-1 Tsp

Powdered turmeric-1 Tsp

Ground cloves- .125 Tsp

Ground nutmeg- .125 Tsp

Turn oven on to bake at 400 degrees Fahrenheit.

Once cooked, allow the sweet potato to cool and cut it in two. Scoop the insides of the sweet potato into a bowl using a spoon.

Add egg, olive oil, maple syrup, and coconut milk and mix together with the sweet potato until smooth.

In a separate bowl, combine all remaining items and then pour them into the sweet potato. Stir until well combined.

Grease your muffin pan and evenly pour the batter until each muffin cup filled about 2/3 of the way.

low-grade

Makes 12 servings.

Turmeric Oven Baked Eggs

Organic eggs – 8 to 10 Large

Unsweetened almond milk- .5 Cup

Black pepper- .25 Tsp

Powdered turmeric- .75 Tsp

A pinch of cumin

Sea salt - .25 Tsp

At least 2-inch deep sheet pan (about 18” x 26” or a 9” x 13” baking pan)

Optional toppings- avocado, salsa, cilantro, etc.

Turn the oven on and allow it to heat to 350 degrees Fahrenheit

Use a whisk to combine the eggs, milk, and spices in a medium-sized bowl.

Oil the sheet pan (or baking pan).

Gently pour the eggs onto the sheet pan.

Put the eggs in the oven for 10 to 12 minutes to bake. Once eggs have started to set, take them out of the oven and gently stir the eggs, being careful not to spill any, then place the pan back into the oven.

Keep baking the eggs for another 8 to 10 minutes or until eggs are set.

Remove eggs from oven and stir again.

Serve the eggs as is or top with peppers, cilantro, avocado, etc.

Baked eggs can also be stored for up to 4 days in a refrigerated airtight container.

If you want to use the eggs for an easy sandwich, you can also allow them to bake for about 15 to 17 minutes without stirring and then slice into squares.

Makes 5-6 servings.

Berry and Turmeric Muffins

Whole wheat flour – 1.33 Cups

Coconut oil- .5 Cup plus additional to grease the tins

All-purpose flour–8 Ounces

Sugar in the Raw- .5 Cup

Unsweetened almond milk–8 Ounces

Maple syrup- .33 Cup plus 1 Tbsp

Baking soda-1 Tsp

Baking powder - 1 Tsp

Turmeric-.5 Tbsp

Salt- .5 Tsp

Cardamom- .5 Tsp

Pure vanilla extract- .5 Tsp

Organic eggs-2 at room temperature, beaten

Apple cider vinegar-2 Tsp

Chopped walnuts-1 Cup

Fresh or frozen raspberries-1 Cup

Chia seeds-1 tbsp

Fresh or frozen blueberries-1 Cup

Rolled oats-3 Tbsp

Turn the oven on to bake at 400 degrees Fahrenheit.

Use coconut oil to cover 2 muffin tins.

Whisk together the all-purpose flour, whole wheat flour, salt, baking powder, baking soda, turmeric, and cardamom until mixed completely.

Using another bowl, combine sugar and coconut oil for about 1 to 2 minutes so that the sugar dissolves a bit. Then add the maple syrup, almond milk, eggs, vanilla extract, and stir in the apple cider vinegar until well combined.

Fold together the dry ingredients and the egg mixture until they are well combined but leaving some small lumps.

Gently add in the berries, walnuts, and chia seeds.

Fill the muffin tins with the batter until about 2 to 3 full and add some rolled oats and remaining sugar in the raw to the tops.

Let the muffin batter rest for about 5 minutes.

Put the muffins into the oven and cook for 13 to 15 minutes. Test muffins to see if they are done by sticking a wooden toothpick directly into the middle of one of the muffins if it is clean when taken out the muffins are done.

Removing muffins and place them on a cooling rack after allowing them to stay in the pan to cool for 10 minutes.

Makes 18 servings.

Pumpkin Pancakes

Pumpkin puree- .25 Cup

Very ripe banana-1

Coconut flour- .5 Cup

Coconut oil-3 Tablespoons melted

Ground cinnamon- .5 Tsp

Organic eggs–4

Black pepper - .125 Tsp

Pure vanilla extract-1 Tsp

Ground turmeric-.75 Tsp

Your choice of cooking oil

Add everything but the cooking oil to a blender, mix well, stopping to scrape the side to ensure it is well combined.

Give the batter a few minutes to rest to allow the liquid to be absorbed by the coconut flour.

Turn on the cook top to a medium heat and allow a skillet to heat, then add your cooking oil.

Once your skillet is hot, carefully pour the batter to make pancakes about 3” in diameter.

Cook for a minute or two to allow to lightly brown, then flip and repeat on the other side.

Serve warm and top with maple syrup, honey, or fresh fruit.

Makes 10-12 small pancakes.

 

 

 

 

 

 

 

 

Zuppe and Stews

Vegetable Soup

Water – 3 or 4 Cups

Cauliflower florets- 3 Cups chopped

Great Northern Beans-15Ounces, canned drain then rinsed

Shirataki noodles-1 7 ounce package, drained

Kale-1 Bunch, chopped

Vegetable broth-1 32 ounce carton

Diced onion-1

Carrot-1 Medium, cut fine

Olive oil-1 Tbsp

Celery-2 Stalks, cut fine

Ground turmeric-1 Tbsp

Ground ginger- .5 Tsp

Minced Garlic-2 Tsp

Ground cayenne pepper- .25 Tsp

Salt – 1 Tsp

A pinch of black pepper

Heat the oil over a mid-level to low heated burner.

To the pot, add onion and allow to cook while stirring until brown.

Next, celery and carrots should be added to the pot to soften, mixing often.

Stir in the turmeric, ginger, garlic, and cayenne to evenly coverall of the veggies. Cook for about 1 minute until you can smell the flavors combining.

Add the water, broth, salt, and pepper then stir until well mixed.

Allow the pot to boiling, then turn the burner down to a low setting so that it just simmers.

Add the chopped cauliflower and cover the pot. Allow to simmer for about 10 to 15 minutes until the cauliflower softens.

Once cauliflower has softened some, the beans, kale, and noodles can be added to the pot.

Cook until the kale has wilted slightly and serve hot.

Makes 4 servings.

Cream of Broccoli Soup

Ghee or grass-fed butter-3 Tsp

White onion- .5 Diced

Garliccloves-2, minced

Chicken or bone broth-3 Cups

Coconut milk–8 Ounces

Broccoli florets-1 Pound

Leek-1 (whites only)

Pepper and saltas needed

Heat the ghee over a mid-level to high heated burner.

Cook the onion in the ghee for about 1 to 2 minutes and soft and translucent.

Next, cook the garlic with onion, stirring often for 1 minute.

Carefully, pour the leeks, broth, and broccoli to the pot and add pepper and saltas needed.

Allow the pot to boil for a minute or so before lowering the heat to simmer the broccoli for about 20 minutes; the broccoli should be tender.

Coconut milk can then be added to the pot. Allow the milk to fully warm and then move all the ingredients from the pot to a food processing appliance. Puree until the soup no longer has lumps, and it well combined.

Transfer to bowls and serve immediately.

Serve hot.

Makes 4-6 servings.

Shrimp Bisque

Red bell pepper-1 Large

Light coconut milk-15 Ounces

Chicken broth-2 Cups

Minced Garlic-1 Tsp

BBQ sauce- .25 Cup

Shallots- .75 Cup, chopped

Olive oil-3 Tsp

Water-3 Tsp

Tapioca or potato starch-2 Tbsp

Ground mustard - .25 Tsp

Cayenne- .5 Tsp

Flaked red pepper-1 Tsp

A pinch of ground ginger

Fresh cilantro for garnish

Turn oven on to bake at 475 degrees Fahrenheit.

Roast the red pepper for 10 minutes on a sheet pan. Rotate the pepper and continue cooking for about 5 to 10 minutes longer.

Broil pepper on low for the last 2 to 3 minutes.

Remove the sheet pan from the oven to cool.

Once cooled, the pepper skin can be taken off the pepper, then slice the stem off of the top and remove the seeds.

In a medium-sized pot, sauté the minced garlic and shallots in the oil over amid-level heated burner.

Once the flavors have been released, pour the water and peeled shrimp into the pot.

Allow the shrimp to cook at a medium heat until all are pink, about 6 to 8 minutes for medium-sized shrimp.

Add in black pepper and salt and stir to combine.

Take the shrimp out of the pot and set aside once cooked.

Pour the coconut milk, broth, starch, and seasonings to the pot and stir well to combine.

Mix the ingredients while simmering for about 5 minutes.

Blend the roasted pepper, liquid, and BBQ sauce in a blender until creamy.

Transfer the bisque back to the pot until it reaches a low boil. Turn down the burner to an until simmering and allow to cook for 10 to 20 minutes before returning the shrimp to the bisque.

Return the shrimp back to the bisque.

Serve immediately and garnish with fresh cilantro.

Makes 4 servings.

Mexican Chicken Soup

Fire-roasted plum tomatoes-1 14 ounce can

Boneless, skinless, chicken breast-1 Pound

Red bell pepper-1 Chopped

Half and half-1 Cup

Chicken stock – 1.5 Cups

Cream cheese- .5 Cup room temperature

Cheddar cheese-1 cup shredded

Olive oil-2 Tsp

Garlic-1 Tbsp minced

Onion - 1 Medium, diced

Paprika - 1 Tsp

Powdered cumin – 1.5 Tsp

Chipotle chili powder – .5 Tbsp

Dried oregano-1 Tsp

Salt to taste

Fresh cilantro for garnish

Warm the oil over a mid-level heated burner.

Once the oil is heated, fry together the onion and the garlic, stirring often to keep them from burning. Remove from the heat once softened.

In a preheated slow cooker, add the chicken breast, fire-roasted tomatoes, onion, garlic, all spices, and chicken stock. Add salt to taste.

Heat in your slow cooker on a high setting for 3 hours.

Mix in chopped bell pepper, cream cheese, half and half, and shredded cheese. Heat, covered for an additional 20 minutes to a half an hour for the cheeses to become melted.

Once done, using 2 forks, shred the chicken and stir the soup again until combined.

Top soup with fresh cilantro, or avocado and sour cream when serving.

Makes 5 servings.

Miso Soup

Water-4 Cups

Fish stock-1 Cup

Shiitake mushrooms-6 Dried

Potatoes-2 Large, cubed

Kombu-1 Piece

Yellow onion-1 Finely chopped

Firm tofu-1 Block, cubed

Carrot-1 Thinly sliced

Brown miso paste-2 Tbsp

Dried wakame-2 Tbsp

White miso paste-1 Tbsp

Chopped green onion for garnish

Allow the dried shiitake mushrooms to soak for about 10 minutes in warm water. Drain the mushrooms and set the liquid aside for later. Slice the mushrooms.

Pour the water and potatoes into a large pot. Bring the water to boiling over a mid-level to high heated burner.

Reduce the heated burner to a low setting and continue cooking. Once the potatoes are just becoming easy to be pierced with a fork, add the yellow onion, fish stock, kombu, tofu, sliced shiitake mushrooms, carrot, and wakame and cook in the pot until all veggies are done.

Add both miso pastes to the soup and mash them until they completely dissolve.

Serve soup garnished with the green onions.

Makes 2 servings.

Red Lentil and Squash Stew

Broth-4 Cups

Red lentils-1 Cup

Choice of greens-1 Cup

Butternut squash- 3 Cups cooked

Extra virgin olive oil-1 Tsp

Garlic cloves-3 , minced

Powdered curry-1 Tbsp

Sweet onion - 1 Chopped

Fresh grated ginger to taste

Black pepper and salt as needed

Saute the olive oil, chopped onion, and garlic in a large pot for around 5 minutes on a low to mid-level heated burner.

Mix in the powdered curry and allow to saute together and combine for 2 to 3 minutes.

Carefully pouring the broth, then the red lentil sallow stew to come to begin boiling.

Once the stew has begun to boil, turn the heat on the burner down and continue to cook for another 10 minutes or so.

Stir the cooked squash and greens into the stew and simmer for around 5 to 8 minutes on a mid-level heated burner, then season as needed with ginger, pepper, and salt.

Makes 4 servings.

Turkey Chili

Lean ground turkey-1 Pound

Red bell pepper-1 Chopped

Tomato sauce - 30Ounces, canned

Black beans–30 Ounces canned, drained then rinsed

Yellow bell pepper-1 Chopped

Petite diced tomatoes–30 Ounces, canned

Frozen corn-1 Cup

Red kidney beans–30 Ounces, canned drained and rinsed

Deli sliced jalapeno peppers-1 16 ounce jar

Onion-1 Medium, diced

Olive oil-3 Tsp

Cumin–3 Tsp

Chili powder-2 Tbsp

Pepper and salt

Optional Toppings: avocado, shredded cheese, sour cream, green onion

Warm the olive oil over a mid-level heated burner.