Professional Documents
Culture Documents
Anti-Inflammatory Diet:
How to Heal Inflammation,
Beat Disease and Eliminate
Pain, Recipes for every day
Book Description
The biggest health problem of the 21 st century, which is the main indicator
of many chronic diseases, is certainly obesity. Except that can help you look more
beautiful, 100% Natural Anti - Inflammatory Diet will help you to solve many
inflammatory processes that have occurred in your body due to excessive use of
unhealthy foods, low physical activity, stress and other ailments.
Perhaps at first glance it seems that this diet regime is demanding, but
with the right recipes that are given in this book, it really will be joy and without a
lot of trouble you will achieve an enviable appearance and healthy body.
Introduction
In the modern living environment there are many factors that can
influence the expression of our genes, since the sum of what we eat, drink,
breathe, think and practice can override our genetic material.
Many years of scientific research has shown that food is not only a source
of calories or only a cure. Food is an effective weapon in the fight against aging
because it has a great impact on hormones, and the key to the fight against aging
is the communication between hormones. Nutrition is one of the most important
elements of a healthy, high quality and long life. It must be varied, balanced and
packed with healthy ingredients. When you write it down, it does not seem so
serious, but health is most precious thing man has and one must take maximum
care of it.
It was already emphasized several times that moderate and varied food
consumption not only serves to make the man look nicer but the food really can
be a function of health. Food can prevent the development of the wicked disease,
heal existing and alleviate pain when a man needs. For a long time man relied
exclusively on medicine to fight the prevention as well as treatment of certain
disorders. Relatively late, we discovered the importance of nature, especially
when it is about significance of the food.
We could see a real craze in recent years for health food stores or
organically grown fruits and vegetables. Whole farm, agricultural complexes and
businesses are driven by just the idea of returning to nature. On the following
pages we will explain the importance of anti-inflammatory diet which helps us to
struggle with certain health problems. We will list all the advantages and
disadvantages and, of course. Finally, we will list what one can and can’t eat while
maintaining the anti-inflammatory diet regime.
Chapter 1 – What is Anti-inflammatory diet?
Ingredients
2 eggs
1 cup oil
4 cups milk
4 spoons flaxseed
2 spoons oats
Preparation
1 In a bowl mixed first dry ingredients: both types of flour, baking powder and
salt, and then add them one by one to the other ingredients.
2 Stir everything well.
3 In the silicone muffin mold, in each peaces pour a little sesame to the bottom,
then pour on the dipper of the mixture.
5 When the muffins are baked, remove them from the mold and leave to cool.
Integral biscuits
Ingredients
70 g oatmeal
3 tablespoons honey
1 baking powder
1 teaspoon cinnamon
1 tsp sesame
about 60 ml of milk
Preparation
1 First, mix all the dry ingredients. Then add honey and olive oil. Finally, add the
milk and make hard and smooth dough.
3Chilled dough should be put on a lightly floured working surface and roll out
with a rolling pin to a thickness of about 1 - 1.5 cm.
4 With glass cut biscuits and line them up on a baking sheet lined with baking
paper. Using fork or wooden sticks for kebab make holes in the biscuits (not
too deep holes, only slightly embedded in the dough).
5 Bake it in a preheated oven at 180 ° C for 12-15 min. It is important to not
overdo them so they won’t be too hard. After baking, they will remain a little
soft to the touch, and during cooling will become harder.
6 Biscuits should be cooled and if you keep them in the tin, they will remain fresh
for days.
Spread "OMEGA"
Ingredients
Number of people: 4
1 tablespoon flaxseed
2 tablespoons of yogurt
a couple of olives
Preparation
Sesame seeds short winter in a heated frying pan. Then crush them lightly in a
mortar, but not too much, just to let the flavor. The same procedure is
repeated with flax, just for flax take cover because it shoots like popcorn.
In a blender put the cheese, yogurt, crushed seeds, chopped olives, pepper
and a little salt and mix everything until you make fine paste
This spread should be served with fine bread, tuna fish or with crackers and light
salad.
Bon appétit!
Crackers with flax seeds
Ingredients
10 g flaxseed
150 ml water
1 tablespoon salt
Preparation
1 Cook flax seeds in 150 ml of water, 5 minutes from start boiling, in low heat.
Allow seeds to cool in mucus.
2 Put all three types of flours, salt, poppy seeds and olive oil in bowl of mixer. Add
flax seeds along with mucus and mix to get a uniform mixture. If mixture
seems too dry (depends how much you water evaporates during cooking
flax), add some water, put on the work surface and briefly mixed. You can roll
out the dough immediately, but it will better if you leave it for 15-20 minutes
to rest.
3 Roll out the dough very thinly. Dough is fatty from the oil and it will be easy to
manipulate. Cut dough in the rectangles, around 5x8 cm and move them to a
pan with baking sheet on. Stab them a bit with a fork and bake for 10 - 15
Minutes in preheated oven in 200 ° C.
4 Crackers are great as a snack, or to serve them with dips, cheeses - fresh or
semi-hard.
Chapter 5 – Lunch during the Anti - Inflammatory
diet
Ingredients
1piece fresh salmon, about 1kg
1 broccoli
1 red and 1 yellow pepper
3-4 pieces garlic
quarter onion
1 dl white wine
bunch of parsley, salt, and olive oil
1piece lemon not treated with chemicals
Preparation
1 Clean the broccoli and divide it, clean peppers of seeds then cut it into squares,
onion cut into thin slices .Slice salmon on the top, but not too deep, salt it. Feel
cuts with parsley and garlic, finely chopped. Salt the vegetables, drizzle with olive
oil, and place in a baking dish where the fish will bake. In the middle put a piece
of salmon, rub fish with oil and pour over the wine immediately.
2 Moisten baking paper with water and cover the entire surface of baking pan.
Put it in the oven, on 220 degrees for at least 45 minutes.
3 Lift the paper occasionally, and if necessary, bake a little bit longer
4 Do not over bake the fish, it should be juicy
5 Appearance is overwhelming as well its taste
Ingredients
2 fillets of chicken
2 carrots
1 red pepper
2 tablespoons Chinese soy sauce
1/2 tsp fresh ginger (or dried)
1 teaspoon of starch
1 dl water
very little salt (soy sauce is quite salty)
a little pepper
Preparation
1 Cut chicken into pieces, carrots and peppers chop into sticks.
Place the chicken in a large preheated skillet and cook until it is well baked. When
the chicken is ready, add the carrot sticks and pepper and stir them with chicken.
2 In a cup mix the soy sauce, ginger, starch and water. Pour the mixture in the
pan and stir. Allow to boil. Put salt and pepper.
3 Serve with Chinese noodles.
Chapter 6 – Deserts and snacks for Anti-
inflammatory diet
Ingredients
Number of people: 4
Preparation
1 Peel the apples and scoop out the middle. Cut each apple into four pieces. Beat
the eggs with a little milk. Pieces of apples roll in flour, then in egg and sprinkled
side to side with coconut.
2 Cheese, honey, juice and zest of one lemon stir together. Peel ginger, finely grate
and add to mixture.
Blueberries Frappe
Ingredients
Number of people: 2
Frappe 1
1 banana
100g blueberries
150ml yogurt
1 vanilla
1 tablespoon honey
Frappe 2
2 oz soy milk
50 g blueberries
1 tablespoon honey
juice of half a lemon
Preparation
Put all ingredients in a mixer and blend well. Pour in glasses and let it cool in
refrigerator.
Ingredients
3 apples (700 g)
1 mango
½ fresh pineapple
1 g fresh cucumber (120 g)
1 orange
1 tablespoon mint leaves
Preparation
1 Scoop out the middle of peeled apples and cut them. Mango peel and cut into
cubes. Pineapple also cut into cubes. Peel cucumber and slice in strips. Peel
orange and slice it.
2 For the topping, squeeze the juice of two oranges and mix with sugar, chopped
chili pepper and rice wine.
3 Pour the topping over fruit, mix and add mint leaves.
Conclusion
Ingredient like sugar, which is the basic raw material for making soft drinks,
sweet, jam and confectionary (candies, cakes, creams ...) does not contain
anything other than complex carbohydrates and as such has no place in a dietary
supplement.
Diet regime reduces the risk of chronic diseases such as diabetes, cholesterol,
heart and blood vessels diseases and hypertension. For patients, it should reduce
their discomfort.