Recipes Healthy: Low Carb and Anti Inflammatory
By Mui Guerin
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Recipes Healthy - Mui Guerin
Recipes Healthy
Low Carb and Anti Inflammatory
Mui Guerin and Yoshiko Yowell
Copyright © 2013 Mui Guerin and Yoshiko Yowell
All rights reserved.
Introduction
Section 1: Anti Inflammatory Diet
Inflammation Problems
The Anti Inflammation Diet
Tips for Cooking and Eating Right When on the Anti Inflammatory Diet
Are You Cooking Right?
Delicious Anti Inflammatory Recipes
Baked Teriyaki Chicken
Polynesian Chicken
Turkey Tenderloins
Turkey Curry
Noodle-Free Turkey Lasagna
Black Bean Huevos Rancheros
Quinoa Breakfast Cereal
Hearty Bean Dinner
Quinoa and Black Beans
Meaty Beans and Rice
Lentil Soup
Chicken and Lentils
Curried Lentils
Maple-Flavored Salmon
Grilled Salmon
Baked Garlic Salmon
Salmon Ceviche
Mixed Veggie Salad
Grilled Chicken Cranberry Spinach Salad
Delicious Cucumber Salad
Tofu Salad
Tofu Scramble
Baked Tofu
Lime and Cilantro Tofu
Tofu Watercress Salad
Fruit Salad
Healthy Oatmeal
Banana Nut Breakfast Cereal
Section 2: Low Carb Diet
Chapter 1: Rise and Shine with a Fortified Breakfast
Crunchy Maple Grape Nuts
Healthy Honey Oat Cereal
French Toast Strawberry Dippers
Breakfast Egg Muffins
Cinnamon Raisin Muffins
Asparagus and Mushroom Omelet
Chapter 2: Lunchtime Recipes for Afternoon Energy
Eggs, Lox and Caramelized Onions on Bagel
Silky Onion Soup
Tuna Salad Supreme in Tortilla Shells
Low-Cal Greek Salad
Spinach Salad with Chicken and Raspberry
Lettuce Roll-Ups with Pumpkin Seed Pate
Chapter 3: Great Dinner Surprises
Mushroom Laced Meatballs
Sassy Cheese and Chicken Enchiladas
Colorful Veggie Meatloaf
Grilled Summer Kabobs
Veggie Laced Macaroni and Cheese
Chapter 4: Unique Side Dishes
Fake Mashed Potatoes
Simplistic Green Beans
Dressy Cauliflower Casserole
Chapter 5: Fulfillment with Drinks
Pina Colada Smoothie
Refreshing Fruit Shake
Awesome Juice Spritzer
Honey Dew Smoothie
Apricot Peach Slush
Smooth Strawberry Passion
Wean Off of Soft Drinks
Chapter 6: Make Ahead Snacks
Sweet Popcorn Extravaganza
Granola Mini Balls
Homemade Sweet Granola Mix
Healthy Workout Granola Mix
Low-Carb Nachos and Fixings
Crispy Fried Fish with Lemon Sauce
Chapter 7: Let's Have a Picnic
Oriental Cabbage Salad
Kickin' Deviled Eggs
Chicken Waldorf Salad
Fresh Green Bean and Tomato Italiano
Confetti Pasta Salad
Cobb Salad with Crab
Chapter 8: Exciting Desserts
Chocolate Sponge Cake with Strawberries
Luscious Lime Cheesecake Tarts
Fruity Bread Pudding
Almond Ricotta Pudding
Heavenly Chocolate Sorbet
Non Traditional Squash Pie
Chapter 9: Wise Wok Cooking
Shrimp Egg Rolls
Mandarin Cauliflower and Broccoli Medley
Stir Fry Chicken and Peaches
Oriental Rice
Sweet and Sour Shrimp
Pears Cardinal
Chapter 10: List of Low-Carb Foods
Chapter 11: Tips for Prepping
Introduction
This book contains two diets that are considered to be very healthy diets. The anti inflammatory diet is especially good for people who suffer with inflammation issues like from arthritis or other health condition. People with inflammation can also go on the low carb diet and gain relief from the inflammation because many of the foods on the low carb diet are also on the list of allowable foods on the anti inflammatory diet.
Being overweight may cause health conditions that cause inflammation. If your goal is to lose weight to be healthier then these two diets are perfect for that. Often people find if they lose the excessive weight, their health improves significantly. This improvement extends to those illnesses that may cause inflammation. Excessive weight can aggravate the inflammation. It is a wise move to go on a diet to lose the weight and then make the lifestyle change to continue to eat healthier to keep the weight off and to feel better.
Adding Exercise to Complete the Lifestyle
Dieting alone is helpful in attaining your health goals, but dieting alone is not going to complete the picture of perfect health. If you are overweight chances are part of the reason is because of your inactivity. Being sedentary is the cause of obesity along with consuming the wrong diet. The body is just healthier if it is physically active along with consuming a nutritious diet plan.
If the body does enough physical activity, it will release a substance called endorphins. This only happens if the body is physically active long enough and intense enough for it to occur, normally it takes about half an hour. When these endorphins are released, the body feels a natural high. You may have heard of it referred to as a runner's high.
It is a natural feel good, mood booster. It also helps to boost the immune system to help fight off infections.
Dieting alone can help you to lose weight and be healthier, but the body does it so much better if exercise is in the mix with the diet. Even people with health ailments find that exercising helps to make the symptoms less and possibly even go away completely. Many health conditions may require exercise as a part of the treatment or even cure. People who are diagnosed with ailments such as high cholesterol, high blood pressure, or even type 2 diabetes are given a treatment of a special diet along with physical activity to help normalize the levels naturally. Physicians will tell you that the combination of diet and exercise are the best way to treat such ailments. (Occasionally medication is needed in addition to help control these health conditions though.)
Being physically active does not mean you need to join a gym and hire a physical trainer. You can be physically active by doing simple exercises you can do right from your home, or in your neighborhood. All that is required is just a half an hour of exercise every other day. Here are some suggestions for good work out routines:
Walking. If you are just starting out try a gentle walk. Go outside and walk for fifteen minutes away from your home, then turn around and walk back in the same gentle pace. If you want to intensify it a bit (and you should after a while) try adding a warm up and cool down to it before and after the walk. A warm up / cool down is simple stretches, taking a few minutes to stretch the legs and arms to help prepare them for exercise. Intensify the walk by walking at a faster pace. If you don't want to do the warm up cool down portion, start the walk slow for about five minutes, then pick up speed for twenty minutes and slow down the last ten minutes. Move your arms by swinging or even doing mock weight lifting as you walk to make good use of your arm muscles.
Swimming, bicycling, aerobics, dancing, and even lifting weights are other good exercises you can do if you desire. If you do any of these you really do need to do a good warm up and cool down of five to ten minutes before and after to help keep your muscles from pulling and being too sore. If you do not warm up before and cool down after you risk muscle injury and soreness, so take the time to do this to keep your muscles pliable.
Remember to exercise at least three times a week for at least thirty minutes at a time. You can increase this as you desire. You do not want to do too much, there is a happy medium with exercise just like with dieting. It's okay to increase the time