Anti-Inflammatory Diet for Beginners: Your 21-Day Meal Plan to Reduce Inflammation, Heal Your Immune System, and Be the Healthiest Version of Yourself with 80 Easy Recipes

By Lee Marsh

Three weeks. That's all you need to reduce inflammation and heal your immune system!

Maybe you have always struggled with inflammatory issues. Perhaps you have tried to solve the issue with dieting before, only to become disappointed with the foods you are no longer able to eat.

Or perhaps you have only recently started to have inflammatory issues, and you are looking for a book that can help you.

Dieting can be hard and demotivating, but it doesn't have to be! Anti-Inflammatory Diet for Beginners is the perfect starting point for anyone who wants to tackle their inflammation problem head on!

In just 21 days, you will have successfully reduced your inflammation to a much more manageable level, and you will be well on your way to become a much healthier version of yourself.

This book is packed with 80 easy and delicious recipes, so you have so many choices for every meal. Having a range of different recipes at your disposal is essential when it comes to sticking to any form of diet.

That's why all of the recipes in this book are tasty, but also really easy to follow. This makes it even easier to stick to your diet and reap the benefits.

Don't you think it's time that you took three weeks out of your life to become the healthiest version of yourself?

Inside Anti-Inflammatory Diet for Beginners, discover:

• What inflammation is, including the causes and symptoms
• What foods you should avoid and why
• Best anti-inflammatory foods
• How to get rid of bad habits and adjust to new lifestyle
• 60 simple anti-inflammatory recipes for breakfast, lunch, and dinner
• 20 super healthy snack recipes
• A 21-day meal plan to help you live life to the fullest

And much, much more!

Grab a copy of Anti-Inflammatory Diet for Beginners today!

• Language: English
• Publisher: Lee Marsh
• Release date: Dec 2, 2021
• ISBN: 9798201685270

Book preview

Anti-Inflammatory Diet for Beginners

Your 21-Day Meal Plan to Reduce Inflammation, Heal Your Immune System, and Be the Healthiest Version of Yourself with 80 Easy Recipes Recipes

Lee Marsh

© Copyright 2021 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: What is Inflammation?

What is Inflammation?

Causes of Inflammation

Symptoms of Inflammation

Effects of Inflammation

How Is Inflammation Diagnosed?

Treatments for Inflammation

Chapter 2: What Types of Food To Avoid

High Fructose Corn Syrup and Sugar

Refined Carbohydrates

Seed Oils and Vegetable Oils

Artificial Trans Fats

Saturated Fats

Processed Meat

Excessive Alcohol

MSG

Gluten and Casein

Chapter 3: What Types of Food to Eat

Fatty Fish

Cocoa and Dark Chocolate

Avocados

Broccoli

Peppers

Mushrooms

Garlic and Onions

Tomatoes

Berries

Grapes

Cherries

Nuts

Green Tea

Turmeric

Extra-Virgin Olive Oil

Chapter 4: How to Get Rid of Bad Habits and Adjust to a New Lifestyle

How To Change Bad Habits Into Good Ones

Become Aware of Your Bad Habits and Triggers

Keep in Mind What You Want to Occur from Changing Your Habits

Decide on the New Behavior

Change Your Environment

Start Small

Give It Time

Don’t Be Afraid of Slip-Ups

Repetition

Seek Support from Others

Practice Self-Care

Reward Yourself

Chapter 5: 20 Simple Anti-Inflammatory Breakfast Recipes

Breakfast Smoothies and Smoothie Bowls

Cherry Mocha Smoothie

Kale and Mango Smoothie

Green Smoothie

Mango and Coconut Green Smoothie

Blueberry and Avocado Smoothie

Strawberry and Almond Smoothie

Mango and Almond Smoothie Bowl

Eggs Galore

Egg Salad and Avocado on Toast

Cream Cheese and Smoked Salmon Omelet

Kale and Avocado Omelet

Arugula and Avocado Omelet

Spanakopita Pitas with Scrambled Egg Filling

Scrambled Eggs with Spinach and Smoked Trout

Spinach and Mushroom Mini Quiches

Microwave Poached Egg with Beans

Southwestern Style Waffles

Breakfast Salads

Breakfast Salad with Baby Kale, Avocado, and Smoked Trout

Breakfast Salad with Salsa Verde Vinaigrette and Eggs

Avocado Toast West Coast Style

Yogurt and Berries

Chapter 6: 20 Simple Anti-Inflammatory Lunch Recipes

Sandwiches

Grilled Avocado, Hummus, and Sauerkraut Sandwich

Chickpea Salad and Avocado Sandwich

Salads and Salad Bowls

Citrus and Quinoa Salad

Beetroot, Lentil, and Hazelnut Salad

Wild Rice, Orange, and Kale Salad

Mediterranean Style Tuna Salad

Quinoa and Avocado Bowl

Turkey Taco Bowl

Veggie and Egg Bowl

Soups

Spiced Lentil Soup

Roasted Butternut Squash and Carrot Soup

Roasted Potato and Cauliflower Curry Soup

Wraps

Mediterranean Style Chicken Wraps

Assorted Lunches

Saag Paneer

Miso-Maple Salmon

Feta and Spinach Frittata

Cauliflower Steaks

Red Lentil Pasta with Sun-Dried Tomatoes

Vegetable and Chickpea Coconut Curry

Brussels Sprouts with Garlic Roasted Salmon

Chapter 7: 20 Easy Anti-Inflammatory Dinner Recipes

Pasta Dishes

Spinach Artichoke Dip Pasta

Spinach and Balsamic Mushroom Pasta

Lemon and Broccoli Pasta

Crispy Pancetta, Spinach, and Lima Bean Pasta

Soups and Stews

Italian Wedding Soup

Spinach and Chickpea Stew

Vegetable and Lentil Soup with Parmesan

Egg Drop Soup

Mediterranean Stew

Chicken

Artichoke and Spinach Casserole with Cauliflower Rice and Chicken

Ranch Cauliflower Bites and Chicken Wings

Chicken Fajita Bowls

Salt and Vinegar Chicken and Brussels Sprouts

Kale Enchiladas and Adobo Chicken

Quinoa and Chicken Parmesan Stuffed Bell Peppers

Assorted Dinners

Sweet Potatoes and Quinoa Chili

Walnut and Rosemary Crusted Salmon

Black Bean Tacos with Roasted Vegetables

Sweet Potatoes and Black Bean Burgers

Avocado and Kale Salad with Edamame and Blueberries

Chapter 8: 20 Simple Anti-Inflammatory Drinks, Dips, Snacks, and Dessert Recipes

Drinks

Matcha Green Tea Latte

Turmeric Latte

Herbal Chamomile Health Tonic

Hot Chocolate

Dips

Roasted Beet Hummus

Roasted Red Pepper Sauce

Snacks

Carrot Cake Energy Bites

Coconut Flour Turmeric Muffins

Almond and Cranberry Granola Bars

Trail Mix

Spicy Nut Mix

Spicy Kale Chips

Apple Cinnamon Chips

Cacao and Coffee Protein Bars

Desserts

Chocolate-Dipped Frozen Bananas

Watermelon Sorbet

Strawberry and Orange Soft Serve

Vegan Lemon Cake

Avocado Brownies

Roasted Rhubarb and Panna Cotta

Chapter 9: 21-Day Meal Plan

Conclusion

References

Introduction

All good things turn bad when we have too much of them. We need sugar in our diets, but too much can lead to weight gain and diabetes. We need exercise, but going too hard at once can cause injury. Moderation is vital in all aspects of life, including inflammation.

Inflammation is a state the body enters when it perceives a threat. Although a physical injury is one of the most common causes of inflammation, there are multiple causes and treatments, including changing our diets and changing bad habits.

Inflammation impacts all areas of our health when it gets out of hand, causing medical issues, including autoimmune diseases or increasing the risk of heart disease. Any decline in health is associated with some form of inflammation. Although reducing inflammation does not mean all health issues will be erased, it will improve your overall health and reduce chronic inflammation.

Injury is not the only cause of inflammation. Some of our favorite things to do, such as staying up late to watch one more episode or binging on our favorite sugary snack foods, can be the cause of our inflammation. All areas of our lives can impact the severity of inflammation in our bodies. We have all craved sugary snacks or salty chips and have allowed ourselves to sit on the couch and grab too many handfuls out of the bag.

There are a variety of everyday experiences that impact our levels of inflammation, including:

●  chronic stress, bad eating habits

●  not getting enough sleep

●  not seeking treatment for pre-existing mental and physical health disorders

●  not getting regular exercise

●  bad habits such as smoking

Before we start diving into inflammation, think about the bad habits that you are practicing every day. Everyone has bad habits, and they are nothing to be ashamed of because they are meant to bring us comfort. You are not alone in bad habits, and I had my own before I started my journey of reducing my inflammation. It is essential to recognize that they are unhealthy in the long run and will need to be changed. Changing one area of your life is not enough to reduce your overall inflammation levels, so consider focusing both on your diet and unhealthy habits.

Changing your diet is one of the best ways to reduce your inflammation, and many people have seen improvements, including myself. The North American diet is extremely poor, with portions too large, full of chemicals, and too many unhealthy fats, carbs, and sugars. Inflammatory foods are generally harmful, meaning that not only are you decreasing your inflammation when you start an anti-inflammatory diet, but you will also be improving your overall health. This means you can see a decrease in the risk of health concerns, weight loss, and improved mental health.

In this book, I will break down inflammation so that it is more palatable. I will also give you 80 anti-inflammatory recipes to try and a 21-day meal plan that can help you transition into a new diet and experience an improvement in your life. By reading this book, you are taking the first step into understanding your health better and reducing your inflammation.

Chapter 1: What is Inflammation?

Picture this. You are a kid and learning to ride a bike. The training wheels have been taken off because, in your own words, Those are for babies. Your parents are prepared for this momentous occasion, one holding a video camera, the other holding onto the bike and waiting to let you go. Your youthful confidence is through the roof, and when your parent lets go of the bike, you feel like you're going 100 miles an hour. Then it comes to a crashing halt. In reality, you made it about two feet, traveling about two miles an hour before the bike topples over and any bit of skin that hits the cement becomes full of scrapes. Not only are you hurt, but this moment is forever captured on video for your parents to laugh at for the rest of your life.

The reason for bringing up this embarrassing time in anyone’s life is because the second your body is covered in scrapes from rubbing on the cement, your body enters a state of inflammation. Inflammation is a state the body enters to heal itself. Although it is necessary, inflammation can also be harmful when it continues too long. Think about it like you are eating an unhealthy snack. It tastes great, and when eaten in moderation, it isn’t too bad for your health. But if you are always eating unhealthy snacks, your health will decline because of weight gain or developing health complications such as high blood pressure or diabetes.

Inflammation is a process the body enters to help itself, but there are instances where it can also harm the body. In this chapter, I will break down what inflammation is and