Anti-Inflammation Handbook

Recipes, Meal Plan & Easy To Integrate Lifestyle Tips

RECIPES, MEAL PLAN & EASY TO INTEGRATE LIFESTYLE TIPS

Designed exclusively for the use of Wellness By Design and MEDICUS, LLC | Written By Wellness By Design

© 2015 Wellness By Design, All Rights Reserved. This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. REMOVE, REPLACE, REINOCULATE, REPAIR, REBALANCE

The healing process can be confusing to navigate and disorganized. Below you’ll find some relief in this process! These steps are based on a func- tional medicine approach to healing guided by research and nutritional considerations. Organized below are the 5 steps to healing with questions for you to consider in your own healing journey. Feel free to use the pages indicated for further education and resources on the questions asked. Answer honestly and with an open mind.

03 REMOVE

Remove Triggers Self-Assessment Food sensitivities, Food Take a moment to assess your current state and allergens, Bacteria/Pathogens, write down what you can work on: Inflammatory food habits

Am I consuming any inflammatory foods? The digestive tract is where we get most of our interaction with the environment. Am I living an inflammatory lifestyle? Naturally, it’s the first place to go when looking at what I call the inflammation of- Am I sleeping an adequate amount for my bodies healing? fenders. In inflammation control, our first Am I choosing foods in their whole forms? priority is to remove anything that is neg- atively affecting the environment includ- What has been done to the foods I eat and is it promoting inflammation in my body? ing allergic foods, parasites and potential problematic bacteria or yeast. This might How have the foods I’m eating been processed? involve testing for delayed-onset food Were any chemicals, pesticides or hormones used in the sensitivities, using an allergy “elimination processing of this food? diet” to find out what foods are causing GI symptoms or it may involve taking medi- Am I consuming any known foods that I am sensitive, allergic or have had a bad response to? cations or herbs to eradicate a particular bug. Other mechanisms could include ac- Do I need to figure out what I am sensitive to using an cessing the diet for inflammatory foods, Elimination diet or Food sensitivity testing? testing for micronutrient deficiencies, or Are there any parasitic, bacteria or yeast overgrowths that I other offenders. need to get treatment for?

Do I have any deficiencies present?

Am I exposed to any environmental toxins?

04 REMOVE

Remove & Switch Out

The Anti-inflammatory Diet Guidelines:

Consume adequate omega-3 in half your intake of refined carbohydrates fatty acids. Eat two servings (4 ounces or (anything with flour and/or sugar)! 113 g each) of fatty fish per week OR supplement with 1–4 g of combined EPA+DHA Get your protein from plant sources. Use daily. These will be listed on the supplement legumes, nuts, and seeds, and/or choose facts label. Reduce intake of omega-6 fatty lean, natural animal sources of protein in acids to keep ratio of ome ga-6 to omega-3 moderate amounts. in the range of 2:1 to 4:1. Spice it up! Include anti-inflammato- Choose healthy fats. Replace vegetable ry herbs and spices. Use garlic, turmeric, oils, trans-fats, or butter with extra-virgin rosemary, ginger, oregano, cumin, and cay- olive oil. enne in your diet.

Increase vegetable and fruit Eat mindfully. Be mindful of your food por- intake (especially vegetables). tions. Quality AND quantity matter. Regard- Consume 5–9 servings of vegetables and less of how healthy your food choices are, fruits per day, with more than half as vegeta- excess calories from any source can increase bles. Color your diet! Deeply colored fruits inflammation and obesity. Savor your food. and vegetables contain higher amounts of protective phytochemicals. Use the plate Adopt an anti-inflammatory LIFESTYLE. method: the biggest portion (half the plate) Incorporate regular exercise that you enjoy is where the vegetables go (excluding po- into your life. It is important to prevent and tatoes). reduce excess weight, especially excess abdominal fat, as excess weight and especially Choose whole grain carbohydrates and obesity itself sets up chronic inflammation limit the portion sizes. Choose carbohy- in the body. drates that are whole grain and aim for a total of 25 g of fiber per day. Food as Medi- Enjoy 1–2 ounces (28–56 g) of dark choco- cine: Double your vegetable intake, and cut late (at least 70%) as an occasional treat!

05 REMOVE

Eat More: Eat Less:

Food high in omega-3 fats Foods high in trans- and omega-6 fats

Cold water fish (salmon, Spanish mackerel, Processed and red meats anchovies, sardines, herring) Dairy products Ground flaxseed or lignin-rich flax oil Partially hydrogenated oils: Corn, cottonseed, Walnuts grapeseed, peanut, soy oils

Vegetables: Yellow, orange, and red veggies Refined carbohydrates (high glycemic load) (peppers, carrots, beets), Dark leafy greens (spinach, kale, arugula, broccoli) White breads or bagels

Deeply-colored fruits: Berries, melons, citrus English muffins fruits Whole grains: Steel-cut or whole rolled oats Instant or white rice

Sprouted-grain breads Rice and corn cereals

Anti-inflammatory spices: Turmeric, Ginger, Crackers, cookies, cakes Rosemary, Oregano, Cayenne Sodas and juices: Including “diet” drinks

06 Easy Anti-Inflammatory Habit Switch Outs:

High-sugar foods Food allergens and Foods that promote (especially refined sugars) sensitivities bacterial overgrowth in the gut Lead to immunosuppression for Allergens may form immune com- E.G, simple sugars and complex 2–4 hours after consumption. Opt plexes and lead to inflammation carbohydrates that are quickly di- for fruits which phytonutrients and and water retention. Delayed-on- gested (e.g., refined white flour fiber to change the interaction with set food sensitivities (also known as and potatoes). Starchy vegetables the body. Also, grade B maple, IgG or Type III immune response) like squashes, zucchini and sweet locally sourced honey, brown rice are thought to be caused from potatoes make great options when syrup and date sweetened options what’s called leaky gut. The intes- you are craving simple sugars. Pair tend to be more nutrient dense. tinal tract needs to be penetrable them with a healthy fat for sus- like a mesh so that fluid and elec- tained energy. Low quality high-fat foods trolytes can exchange through the that aren’t balanced can barrier. However, inflammation can Insufficient fiber lead to inflammation. impair this mechanism. Leaky gut

occurs when the gastrointestinal Fiber removes toxins from the gut, Processed foods often use low tract becomes inflamed and pene- acting like a broom to sweep them quality oils leading to oxidation trable to larger molecules such as out, while also promoting probi- and inflammation promotion. Opt proteins. When protein molecules otic growth in the gastrointestinal for pasture raised organic meat get through, this is thought to be tract. Start small! Consuming a diet and dairy options because the fat- how food sensitivities are devel- rich in leafy greens and fruits is an ty acid ratio tends to be more bal- oped. Once a protein molecule easy way to ensure you are getting anced. Include foods that are liv- gets through, the immune system enough. Start one meal at a time. ing to balance food consumptions. marks it as an intruder and caus- Ask yourself what vegetable would For optimal healing, try choosing es an inflammatory response from pair with your protein at each meal as many alive and colorful foods as cytokines secreted. This is how a and snack. Each meal and snack, possible. If struggling with appe- healthy food option like a blueber- strive to have a vegetable or fruit, tite or desire to eat alive foods, be ry can even become inflammatory. protein and fat. patient with yourself and allow the An MRT (Mediator Release Test) process to be fun. Enjoy each bite can be helpful in determining food of a food and think on the benefits triggers and creating better re- Insufficient phytonutrients and quality of the food you are eat- sponses with exposure. ing. Look at the food and admire Phytonutrients primarily found in it. Taste the food and describe it. fruits, vegetables, nuts, and seeds Explore new foods, learn how to have anti-inflammatories and anti- make them taste good and make oxidants properties, which quench your plate a canvas! inflammation.

07 REMOVE

Insufficient exercise Fatty acid imbalances: Xenobiotic/toxin accumulation:

1) Adipose tissue (fat) is pro-inflam- Especially between omega-3 and non-specific but can lead to inflammatory; 2) Exercising muscle re- omega-6 fats, along with excess- mation Some examples of switches duces inflammation and improves es refined fats, trans fats and oxi- here would be to opt for reduction insulin sensitivity. Even 15 minutes dized or denatured fats that lead in pesticide exposure from food of brisk walking can be helpful! to inflammation. Choose food in sources by choosing organic op- Start by getting up from your desk its whole form whenever possible. tions. Another switch would be to during the day or going for a morn- Always look at what’s been done limit exposure to the plastics. The ing or evening walk. Walking and to a food before consumption. BPA in plastics is an endocrine dis- body weight strength exercises Check the oils chart for further ruptor and promotes inflammation are easy to incorporate and boost guidance. Opt for grass-fed or- and other issues. Never cook with our body’s glutathione production ganic beef, pasture raised organic plastic (ex. Frozen meals with plas- which correlates with healing and chicken and eggs, and grass-fed tic or those cooked in plastic bags) proper immune system response. organic dairy options (if dairy is tol- or store hot food in plastic contain- Exercise improves insulin respons- erated). Grass fed organic options ers. Opt for glass or steel options es, enhances detoxification and have been found to have five times when possible. Limit water bottles improves the storage of the amino the amount of omega-3 fatty acids and instead look for steel contain- acid glutamine for times when glu- than a grain fed conventional pro- ers. tamine is needed and often limited tein source which promotes inflam- (such as chronic gastrointestinal in- mation reduction! flammation, stress or infection).

Vitamin and mineral Vitamin D deficiency deficiencies:

Especially magnesium, deficiency Causes inflammation, promotes of which is seen in 20–40% of most auto-immunity, and expedites pro- “industrialized” populations. Con- Emotional stress and toxic gression of osteoarthritis. Consider sider getting on a high quality sup- relationships: making it a habit to get sunlight ev- plement and look at getting a mi- Promote inflammation, impair ery day for the vitamin D and heal- cronutrient panel to see what might wound healing, and promote im- ing benefits of being outdoors. If be imbalanced. Micronutrient pan- munosuppression. Consider mind- you live in an area that has limited els that measure nutrient utilization body therapies such as meditation, sunlight or you suffer from auto-im- would be a good measure of any music therapy, massage and other mune diseases or chronic inflamma- deficiencies present. Also, seek modalities that promote emotional tion you may also want to consider high quality supplements that are wellbeing. supplementing for added benefit. well regulated to promote healing and avoid toxic overload.

08 REPLACE

Replace What’s Self-Assessment Missing:

Take a moment to assess your current state and Micronutrients, Macronutrients, write down what you can work on: Enzymes and more.

Do I have trouble digesting certain foods? Would This might include adding things back enzymes be helpful? things like digestive enzymes, increasing hydrochloric acid production in the stom- Do I have a supplement regimen? ach, and bile acids that are required for Would a multivitamin be useful for me? proper digestion and that may be compromised by diet, medications, diseases, Am I taking any medications that would increase my nutrient demands? aging, or other factors. Micronutrients include the vitamins and minerals the body Do I have any diseases present that would increase my needs to maintain the detoxification and nutrient demands? metabolic processes our bodies perform Does my age lend to any increased demands for the daily. Environmental toxins, changes in nutrients I’m consuming? the soil and changes in our genetic make- Am I exposed to any toxins that would lead to increased up have led to increased demand for demand of nutrients? these nutrients. Consider supplementing or seeking counsel on micronutrient Am I consuming enough protein, fat and carbohydrates? testing. Macronutrients include protein, Am I chewing food adequately to provide enough fat and carbohydrates which when insuf- enzymes for digestions? ficient can cause immune system dysfunction, inadequate micronutrient absorption and other issues.

09 REPLACE

Antioxidant-Rich Foods:

Herbs & Spices: Other Fruits: Vegetables: Clove Cranberries Kale Oregano Pomegranate Red Cabbage Ginger Red grapes Spinach Cinnamon Plums Artichokes Turmeric Kiwi fruit Broccoli Basil Prunes Artichokes A Complete Kitchen Berries: Nuts & Seeds: Other: Makeover Blackberries Walnuts Dark Chocolate Sour Cherries Pecans (70% or higher) Antioxidant Support for Raspberries Flaxseed* Raw Cacao* Inflammation Relief Strawberries Sunflower Seeds Green tea* Blueberries Pistachios Antioxidant rich foods relieve our body of Flaxseed*: Note that flax oil is one of the best and most inflammation caused by oxidative dam- convenient options here. Flax seed tends to oxidize very age from stress, exercise and environ- quickly once it is ground which could counteract some of its antioxidant and anti-inflammatory benefits. Therefore, I rec- mental toxins. Inflammatory conditions, ommend either purchasing a grinder to grind whole seeds deficiencies, inadequate diets, exposure just prior to eating or if time is an issue utilizing flax oil. to environmental pollutants and toxins Raw Cacao Powder*: Contains even more potassium and lead to our need of additional micronu- magnesium content to help with blood pressure regulation and inflammation. Magnesium levels tend to be depleted trients and phytonutrients that support with stress and prior to menstruation in females which can antioxidant activity. Below are some of lead to muscular cramping, constipation and blood pressure the top Antioxidant-rich foods by serving regulation issues. In many studies where magnesium is mea- sured, 48-52% of average participants had sub-optimal mag- size. nesium levels.

Green Tea*: In addition to its notable antioxidant activity, Top 15 foods: green tea contains L-theanine which promotes serotonin pro- Blackberries, Walnuts, Strawberries, Ar- duction which influences our mood and provides a calming effect on the body. tichokes, Cranberries, Coffee, Raspber- ries, Pecans, Blueberries, Ground cloves, Black Coffee*: Coffee contains excellent antioxidant promoting compounds. However, it should be consumed mod- Grape juice, Baking chocolate, Cranberry erately such as one to two cups (8 ounces) daily or ½ cup juice, Sour cherries to 1 cup of coffee if the coffee is strong. Excessive coffee drinking can have contradictive effects on the body such as magnesium and potassium loss. It can also influence B12 absorption and other nutrients and induce adrenal fatigue. So go easy on the coffee!

10 Eating by Color for Phytonutrients: Grocery List

Red Foods: Orange Foods: Yellow Foods:

Apples Foods Foods Beans (adzuki, kidney, red) Apricots Apple Beets Bell peppers Asian pears Bell peppers Cantaloupe Banana Blood oranges Carrots Bell peppers Cranberries Mango Corn Cherries Nectarine Corn-on-the-cob Grapefruit (pink) Orange Ginger root Goji berries Papaya Lemon Grapes Persimmons Millet Onions Pumpkin Pineapple Plums Squash (acorn, buttercup, Starfruit Pomegranate butternut, winter) Succotash Potatoes Sweet potato Summer squash Radicchio Tangerines Radishes Turmeric root Yellow Phytonutrient Benefits: Raspberries Yams Anti-cancer, Anti-inflammatory, Strawberries Cell protection, Cognition, Sweet Orange Phytonutrient Eye health, Heart health, Skin Red peppers Benefits: health, Vascular health Rhubarb Anti-cancer, Anti-bacterial, Rooibos tea Immune health, Cell protection, Tomato Cellular regeneration, Reduced Watermelon mortality, Reproductive health, Skin health, Source of vitamin Red Phytonutrient Benefits: A, Antioxidant Supportive, Anti-cancer, Anti-inflammatory, Inflammation reduction Cell protection, Gastrointestinal health, Heart health, Hormone health, Liver health

11 REPLACE

Green Foods:

Apples Broccoli Greens Swiss chard Arugula Broccolini Kale Turnip Artichoke Brussels sprouts Limes Watercress Asparagus Cabbage Mustad Zucchini Avocado Celery Greens Bamboo sprouts Collards Okra Green Phytonutrient Benefits: Bean sprouts Cucumbers Olives Anti-cancer, Anti-inflammatory, Bell peppers Green beans Pears Brain health, Cell protection, Bitter melon Green peas Snow peas Skin health, Hormone balance, Bok choy Green tea Spinach Heart health, Liver health

Blue/Purple/Black Foods:

Bell peppers Berries (blue, black, boysenberries, huckleberries, marionberries) Cabbage Carrots Cauliflower White/Tan/Brown Foods: Eggplant Figs Apples Tea (black, white) White/Tan/Brown Grapes Bean dips Whole grains Benefits: Kale Cauliflower (barley, brown, rice, Anti-cancer, Anti- Olives Cocoa oat, quinoa, rye, microbial, Cell protection, Plums Coconut spelt, wheat) Gastrointestinal health, Potatoes Coffee Legumes (chickpeas, Heart health, Hormone Prunes Dates dried beans or peas, health, Liver health, Anti- hummus, lentils, Raisins Garlic inflammatory, Blood sugar peanuts, low-fat Rice (black or purple) Ginger regulation, detoxification, refried beans) Jicama Blood pressure regulation Seeds (flax, hemp, Mushrooms Blue/Purple/Black Benefits: pumpkin, sesame, Anti-cancer, Anti- Onions sunflower) inflammatory, Cell Pears Nuts (almonds, protection, Cognitive health, Sauerkraut cashews, pecans, Heart health, Liver health, Shallots walnuts) Antioxidant support Tahini

12 REPLACE

Cooking Optimally for an Anti-inflammatory Lifestyle

Factors to take into account when choosing oils

There are basically two factors to take into account when choosing an oil: the makeup of the oil and the smoke point (or temperature) of the oil:

Makeup of the oil: Some oils that have Non-refined versus refined oils: There more poly-unsaturated fatty acid compo- are non-refined (e.g., cold-pressed) and nents (PUFAs) are less stable more sus- refined edible oils. The concentration of ceptible to oxidative damage. Oxida- antioxidants in oils is influenced by the oil tive damage to the oil makes them more extraction procedures. In general, non-re- harmful in our bodies and more inflam- fined oils tend to have higher antioxidant matory in cooking. properties compared to the refined oils and do not go through the same process- Smoke Point: Smoke point is the tem- ing and chemical alteration. perature at which the triglycerides start to decompose in the presence of air. Smoke Avoid these oils during Anti-inflamma- is the visual sign of decomposition. The tory regimen: Safflower, Canola, Short- smoke point/temperature increases with ening, Corn oil, Soybean Oil, Soya bean the refining process of an oil. Denatured oil, Conventional butter, Margarine. oils cooked past their smoke point are release free radicals and a substance called acrolein, the chemical that gives burnt foods their acrid flavor and aroma.

13 REPLACE

Optimal Oils Based On Cooking Methods

Oils suitable for high-heat cooking Oils suitable for very-low heat cooking

Oil Smoke point Oil Smoke point (non-refined/refined) (non-refined/refined)

Coconut oil 350/450 Avocado oil 520 Palm kernel oil 450 Macadamia nut oil 410 Butter/ghee 300/480 Olive oil 375 Cocoa butter 370 Peanut oil 320/450 Tallow/suet (beef fat) 400 Rice bran oil 415 Palm oil 455 Mustard oil 4 8 9 Lard/bacon fat (pork fat) 375 Tea seed oil 485 Duck fat 375

Oils not suitable for cooking (best Best Anti-inflammatory oils*: drizzled over food instead) Coconut oil, Walnut Oil, Olive oil, Avocado Oil, Cocoa Butter, & Ghee or Grass-fed Butter (if Oil Smoke point tolerated) (non-refined/refined)

Safflower oil 225/510 *Those who are food sensitive to any of the above Sesame seed oil 450 oils or have observed a food reaction should avoid Canola oil 400 those foods to prevent food sensitivity related Sunflower oil 225/440 inflammation from occurring. Vegetable shortening 330 Corn oil 445 Soybean oil 495 Walnut oil 400 Grapeseed oil 420 Hemp oil 330 Soya Bean oil 450

14 REINOCULATE

Reinoculate Probiotics & Prebiotics Restoration

Beneficial bacteria flourish by ingest- gastrointestinal tract extend far beyond ing probiotic foods or supplements that just digestion. Flora balance promotes contain the “good” GI bacteria such as immune systems health, neurotransmit- bifidobacteria and lactobacillus species, ter balance, inflammation control and can and by consuming the high soluble fiber even help with outdoor allergies. foods that good bugs like to eat, called prebiotics. Probiotics are beneficial microorganisms found in the gut that are also Self-Assessment called “friendly bacteria.” Use of antibiotics and certain medications kill both good Take a moment to assess your current state and and bad bacteria. Probiotics in the form write down what you can work on: of supplements or food are often needed to help reestablish a balanced gut flo- Am I consuming enough probiotic foods? ra. Fermented foods, such as kombucha, yogurt (dairy or coconut versions), miso, Am I consuming enough prebiotics and fiber? and tempeh are food sources of probiot- Do I have any inflammatory condition, chronic disease, ics. Prebiotics are food ingredients that gastrointestinal distress, immune system dysfunction, selectively stimulate the growth of bene- allergies or other condition that would require increased ficial microorganisms already in the colon. probiotic/prebiotic treatment? In other words, prebiotics feed probiotics. Prebiotics are available in many foods that contain a fiber called inulin, including artichokes, garlic, leeks, onion, and chic- ory. Grains such as barley, flax, oats, and wheat are also good sources of prebiotics. The benefits of flora balance in the

15 REINOCULATE

Balance & Restore Gut Flora

Cultured & Fermented Food Benefits:

Important nutrients: Fermented foods Where to find them: can be great sources of essential nutrients Kefir such as vitamin K2, which help prevent ar- Yogurt terial plaque buildup and promotes heart Kim Chi health. Fermented food is also high in a Tempeh variety of B vitamins. Kombucha (fermented tea) Miso Optimizing your immune system: An es- Sauerkraut timated 70 percent of the immune system Raw unheated vinegar is actually located in your gastrointestinal tract. Probiotics aid in the production of Where to find them in this book: antibodies to pathogens and also play a Overnight oats protective role in the mucosal lining main- Lox & Kale tenance. Reducing inflammation, out- (when yogurt is used with the dish) door allergies and optimal health starts with creating healthy flora balance. What if dairy has been eliminated? Not to worry, there are plenty of flora pro- Detoxification: Beneficial bacteria in moting products that do not have dairy! these foods are highly potent detoxifiers, There are even yogurts with a coconut capable of drawing out a wide range of base. Look for other fermented foods, toxins and heavy metals. learn to ferment your own foods or even choose to use a supplement in combi- Neurotransmitter Balance: Your gastro- nation with a probiotic food regimen or intestinal tract is called your second brain alone. as it is where most of the neurotransmitter serotonin is produced. Your gastrointestinal tract is known to have more of an influence on overall mood than your brain!

16 REPAIR

Repair

Help the lining of the GI tract repair itself by supplying key nutrients that can often be in short supply in a compromised gut, such as zinc, antioxidants (e.g. vitamins A, C, and E), fish oil, and the amino acid glutamine.

Self-Assessment

Take a moment to assess your current state and write down what you can work on:

Do I have any gastrointestinal inflammation that could benefit from food-as-medicine repair?

Do I have any gastrointestinal pain (to touch or other), changes in stool, mucus, blood, cramping, gas or other that would benefit from treatments?

Do I need to supplement for short term/long term repair of my gastrointestinal lining?

Am I consuming enough antioxidants to and micronutrients for proper repair and healing?

17 REPAIR

Restorative Approaches using Food

Food-as-Medicine Treatments: Gelatin, Bone Broth, Turmeric Tea, Coconut Macarons.

Bone Broth Recipe

Food-as-medicine: INSTRUCTIONS: This bone broth has as much acetyl-cysteine Take a rotisserie chicken (no hormones (but a much more beneficial and effective or antibiotics in this chicken because that form!) as what is put in bronchitis drugs but would defeat the purpose of its great qual- it is a much more natural form. The apple ities). Take most of the meat out and store cider vinegar extracts glutamine and miner- leaving the bones, collagen and skin to put als (plus vitamin D) from the bones of the in the crock pot. Cover the chicken carcass chicken to heal gut irritations and support with water covering the top. Add 1/2 cup the immune system! This is a spectacular of apple cider vinegar. Add salt (I like pink medicinal remedy! Himalayan sea salt for all its mineral content!). Add 1-2 TBS of turmeric for extra Medicinal Treatment: immune/anti-inflammatory/antioxidant sup- 1-3 cups daily. Rotate bone source (chick- port (optional)* Add a quarter onion, celery en, beef marrow, fish) to avoid causing food and carrots. Cook for 8-12 hours. Remove sensitivities. the bones from the broth. You can add the stored chicken back into the broth and Therapeutic Treatment for: continue to cook for a few hours to make Useful as a healing agent for chronic inflam- a soup, you can also use the broth to cook mation, headaches, Rheumatoid Arthritis, other food items like rice, spaghetti, or veg- Immune Support, Respiratory Infection, etables. Or for the treatment of GI discom- Leaky gut, IBS, Colitis, Crohn’s, Healing joint fort, immune support or colds: Drink 3 cups or muscular injuries daily for healing.

18 ly used to treat headaches or chronic inflammation conditions. In addition, Turmeric doesn’t have the added colorings, artificial sugars and chemicals that traditional medi- cines do making it a great addition or substitute in some cases

Medicinal Treatment: 1 tsp daily along with other regimens. Ro- tate food and avoid consumption too regularly to avoid causing food sensitivities. Can use ginger as an alternate option for Turmeric Tea anti-inflammatory properties. Turmeric is Golden Milk Recipe traditionally used in curry dishes and chicken noodle soup- feel free to use in its typical Turmeric Anti-inflammatory Therapy: recipes too! Curcumin (turmeric) has been used for cen- turies in other countries to stop bacteria Theraputic Treatment for: growth on wounds and as a go-to cure all Useful as a healing agent for chronic inflam- in many cases. Turmeric may stop the ac- mation, headaches, Rheumatoid Arthritis, tion of a liver enzyme that activates environ- Leaky gut, IBS, Colitis, Crohn’s, Healing joint mental toxins into carcinogenic forms, and or muscular injuries, reduction in cellulite, may be especially useful in deactivating the weight management, skin/hair/nail strength. carcinogens in cigarette smoke and chewing tobacco. Turmeric in the diet increases the INGREDIENTS: production of enzymes that digest fats and 1 can of Coconut Milk plus 1 cup of wa- sugars, and stop cholesterol from forming ter OR store bought (avoid carrageen and gallstones. Turmeric prevents the release of ‘gums’ added because they can be inflam- histamine in the stomach, quelling nervous matory and gastrointestinal-irritants). stomach and counteracting food allergies 1 teaspoon Turmeric and it fights gum inflammation by halting the 1 teaspoon Cinnamon action of a gene that creates irritant chem- 1 teaspoon raw honey or maple syrup or to icals. Without the irritation, bacteria cannot taste find a place to grow, and the absence of bac- Pinch of black pepper (increases absorption) teria reduces both bad breath and gingivitis. Tiny piece of fresh, peeled ginger root or ¼ Turmeric has been researched to be as effec- tsp ginger powder tive and faster acting than common NSAIDS (non-steroidal anti-inflammatories) common-

19 REPAIR

Chocolate Dipped Coconut Macaroons

Polyphenolics isolated from virgin coconut oil inhibits adjuvant induced arthritis through antioxidant and anti-inflammatory action.

Medicinal Treatment: 1-3 daily along with other coconut oil regimens. Rotate food and avoid consumption too regularly to avoid causing food sensitivities.

Theraputic Treatment for: DIRECTIONS: Useful as a healing agent and preventing Preheat the oven to 350 degrees. Line a bacterial, fungal and parasitic infections, baking sheet with parchment paper. Place Rheumatoid Arthritis, Leaky gut, IBS, Colitis, the shredded coconut in a medium bowl and Crohn’s, Healing joint or muscular injuries, set aside. Using a blender or mixer, beat the reduction in cellulite, weight management, egg white with the pinch of sea salt until soft skin/hair/nail strength. peaks being to form, about 2 minutes. Add the coconut milk, honey and vanilla extract INGREDIENTS: and continue to beat until incorporated. 2 ½ cups unsweetened shredded coconut (if Fold the beaten egg white mixer into the you buy flaked be sure to blend to shredded shredded coconut and mix until combined. to keep accurate measurements) Pack together tightly using your fingers. 1 large egg white Place the dough on the baking sheet and pinch and a half sea salt bake 15-20 minutes, until the tops begin to 1/3 cup coconut milk brown. 1 Tablespoon local honey Cool for one hour. Melt the dark chocolate ½ teaspoon vanilla extract in and begin to dip the bottoms of the mac- 4 oz dark chocolate (70-85% dark for anti- aroons. Cool upside down so that the choc- oxidant benefits, I like Taza and Theo chocolate can dry. Makes 10-12 macaroons. Can olates best!) last for up to one week.

20 REPAIR

DIRECTIONS: Let water come to a boil and then mix with gelatin. Mix in a blender until it is smooth and without clumps. Then add pure cherry juice and ginger and blend until incorporated. Distribute raspberries throughout the ceramic or glass dish and pour in gelatin and juice mixture on top of the berries. Set in the fridge for 2 hours. Serve as a dessert or therapeutic food for the treatment of IBS, Raspberry Cherry joint health, autoimmunity, rheumatoid ar- Gelatin thritis, leaky gut, colitis, healing injuries and more. Gelatin can be therapeutic reduction in sys- temic inflammation and repair of the gas- Gelatin as medicine? trointestinal tract. In addition, research also What does Gelatin do? Gelatin is comprised shows that gelatin has restorative effects in of glycine and proline, two amino acids that joint health producing outcomes superior to are found abundant in organs, bones, and Glucosamine supplements. fibrous animal tissues not commonly consumed in most diets. The amino acids con- Medicinal Treatment: tribute to healthy organ tissue and skin with 1x1 or 1x2 inch squares daily. promoting collagen formation as well as promoting hair and nail strength. Gelatin, Therapeutic Treatment: like okra has mucilaginous compounds that Rheumatoid Arthritis, Leaky gut, IBS, Colitis, protect and restore the gastrointestinal lin- Crohn’s, Healing joint or muscular injuries, ing. reduction in cellulite, weight management, skin/hair/nail strength. Why does it need repair? The gastrointestinal lining can become dam- INGREDIENTS: age through chronic inflammation due to 1/2 cup boiling water inflammatory foods, food allergies/sensitiv- 1/2 cup 100% tart cherry juice (not from con- ities, food allergies, auto-immunity, micro- centrate and without added sugars and col- nutrient deficiencies and disease process orings, R.W. Knudsen brand is good) itself. Damage to the mucosal lining and Sprinkle of ginger to taste (1 tsp- 1 tbsp of loss of gastrointestinal integrity can lead powder) to chronic inflammation of joints, gastroin- 1/4 cup gelatin (unsweetened, unflavored testinal issues, chronic pain and more. The AND grass fed!) gastrointestinal tract serves as the ‘front line 1/3 cup raspberries of defense’ for our body. Since we are all biochemically unique, damage to the diges- 21 REPAIR tive tract can manifest in our body in differ- carbohydrate, low fat, low cholesterol diets. ent ways showing up as joint pain, skin is- However, when looking at cardiac incidents sues, trouble recovering from workouts and in research, 85% of patients had low cho- can initiate serious chronic diseases. Gelatin lesterol which makes you wonder what the helps aging and sun exposure? Time to ditch culprit really is?! In fact cholesterol is need- the sunscreen! A diet rich in gelatin has been ed in the body for hormone production and shown to protect against skin damage from other biochemical responses. Also what role the overexposure to UV light. This prevents does food quality play in this picture? Or- wrinkles for the future and could even help ganic and grass fed or pasture raised animal current skin condition! Avoiding sunlight protein sources have been shown to have and the use of sunscreen can block Vitamin 5 times the amount of omega 3’s than con- D which has actually been proven to be more ventional animal protein sources! This com- associated with mortality than overexposure pletely changes the body’s response to a to sunlight as low Vitamin D is hugely cor- food. The omega 6 to omega 3 ratio plays a related with auto-immunity and a mired of huge role in whether something is inflamma- health issues. Gelatin provides a way for you tory or anti-inflammatory. Cholesterol does to protect your skin and still get your Vita- play a role in plaque formation however. min D boost! Athletic performance boost In healthy, uninflamed arteries, cholesterol to Anti-inflammatory Aid Body builders and moves freely through vessels. If arteries are athletes have been using gelatin for decades sticky from inflammation, plaque will move to help reduce inflammation and improved less freely through and sometimes cause in- joint health. Current research shows that jury to a vessel. When this happens, plaque when taken, gelatin can improve joint in- will collect in the vessel leading to myocar- tegrity and reduce pain levels. This is also dial infraction (heart attack) and stroke. An helpful for people with inflammatory joint or anti-inflammatory diet and lifestyle can be bone diseases like arthritis and osteoporo- extremely helpful in preventing this! When sis. Getting adequate gelatin can potentially looking at coconut oil, it is a safe healthy fat help you keep inflammation and joint pain to for a variety of reasons and is very much an a minimum and build stronger bones! anti-inflammatory food!

Coconut Oil as Other properties of Coconut In addition to Medicine being a great fuel source for the body, coconut oil has some unique properties. It is a What does Coconut do? Is the saturated fat special type of saturated fat called medium harmful? Coconut oil is one of the best fats chain triglyceride (MCT). Unlike other fats, to cook with because it doesn’t denature MCTs do not require bile acids for digestion. at high heats and is almost entirely saturat- This means they are easily absorbed in the ed. In fact, coconut oil is more than 90% upper part of the small intestine and they saturated fat. While in the past saturated fat also help with protein metabolism. Coconut has been seen as harmful, current research oil is also rich in lauric acid, a fatty acid that is shows differently. Years ago the nutrition anti-fungal, anti-bacterial and anti-viral. world and medical doctors promoted high 22 REPAIR

Sourcing Your Coconut You can get a variety of benefits from coconut in many different Juicing & Smoothies forms. Ultimately, raw (un-heated) coconut oil provides the most therapeutic benefits Medicinal Smoothies for healing. However, consuming coconut & Juice also in a macaroon, smoothie, cooking at low heat and even topically on the skin can Juicing can be an excellent way to get phyto- be helpful and a key component of an an- nutrients especially with impaired digestion ti-inflammatory lifestyle. Consider coconut on inflammation. Since inflammation often oil also for use as a moisturizer as the skin starts in the gastrointestinal tract, when we can absorb 60% of what we put on it. You’ll treat inflammation, we also start with the gas- avoid toxins found in some skin care products trointestinal tract. Often the gastrointestinal while also protecting your immune system tract is impaired with chronic inflammation and getting all of the coconut oil benefits! making it difficult to digest foods. Chronic You can also use for bug bites, urinary tract inflammation leads to greater demand of nu- infections, yeast infections, as a lubricant, to trients that are often hard to get in quantity treat skin conditions and heal wounds faster when chewing is involved! Lack of interest in and a long list of other treatments! the foods that are helpful for healing is also an obstacle for many people. Fortunately, juicing and smoothies can help bridge that gap of phytonutrient demand and food ap- peal! Some ideas are below.

Tips: Mix blender use with juicing. Juicing can sometimes leave behind the fiber that stabilizes blood glucose levels. Try using a blender for some ingredients to add in more fiber. Celery, cucumbers, bell peppers,- car rots and beets are best juiced. Consider blending apples, oranges, pineapple, papaya, pear, avocado, herbs and swiss chard to get more out of the fruit/vegetable/herb.

23 REPAIR

Juice & Smoothie Combos:

Peachy Keen: Green Cheer: Carrot (14 Medium) Apple (2) Peach (5 medium) Cucumber (1) Lemon (1/2) Avocado (1) Basil (3-5 leaves) Orange (1) Spinach (2 handfuls) Green Mexican Style Jugo: Parsley (1 handful) Cucumber (2 cucumbers) Ginger root (1/2 inch) Apple (2 medium) Lemon (1/2 fruit) Cilantro (1 bunch) Bell Pepper (1/2 Green) Support Juice: Lime (1/2) Carrot (3 large) Celery (2 stalks) Green Goddess: Asparagus (4 spears) Apple (1) Cucumber (2) Turn up the Beet: Orange (1) Carrot (8 Medium) Chard (3 cups blended or juiced) Apple (1 Medium) Lemon (1/2) Beet Root (1 Beet) Ginger Root (1/4 inch) Celery (2 Stalks) Peppermint (a few leaves Spinach (3 cups) or essential oil)

Mango Tango: Pineapple (blended 1 cup) Mango (1 fruit) Parsley (handful) Green Fiesta: Papaya (1/4 fruit blended) Cucumber (1/2) Apple (1/2) Pear (1/2) Celery (1/2) Parsley (handful) Ginger Root (1/2 inch) Spinach (1 cup) 24 REBALANCE

Rebalance

It is important to pay attention to lifestyle choices. Sleep, exercise, and stress can all affect the GI tract. Balancing those activities is important to an optimal digestive tract.

Self-Assessment

Take a moment to assess your current state and write down what you can work on:

Am I sleeping an adequate amount that allows my body to repair and restore?

Am I getting exercise to support inflammation reduction? What are my current stressors?

What can I do to limit my stressors?

How can I improve my reaction to my current stressors?

What mind-body medicine tools can I utilize for healing?

How can I modify or structure my day to promote my healing?

Are there any thought patterns or things I say that are counteractive to healing?

How can I modify my environment to reinforce healthy habits and healthy thoughts?

25 REBALANCE

Making Life Promoting Choices

Restorative Sleep well we heal within our wellness hale the air in your lungs through Consider getting on a sleep sched- path. Promote your body’s heal- your mouth, then inhale slowly ule that will allow your body to heal ing with mind-body tools such as through your nose to the count better. Sleep deprivation can lead meditation, music therapy, breath- of 4, pushing out your abdomen to inflammation throughout the ing awareness, gratitude exercises, slightly and concentrating on your body and long term sleep depriva- affirmation exercises, visualization breath. As you breathe in, imagine tion can increase your chances for techniques, dance and anything warm air or white light flowing all a stroke and heart attack. Consid- else you find useful in your journey. over your body. Hold the breath for er limiting media before sleep and a count of at least 4. Try not to ex- using amber lights (that do not re- Mindful Breathing ceed holding breath for over 7 sec- flect blue light) to promote circadi- Shallow breathing may lead to onds. Slowly exhale through your an rhythm after dark. tension, fatigue and can create mouth while counting to 8. Gently stress within the body even though contract your abdominal muscles Exercise we are not in a stressful situation. to completely release the remain- Brisk walks, body weight exercise, Changing your breathing can ing air in the lungs. Repeat a total running, playing with your pet, change your mood and biochem- of 5 cycles. dancing can all count as exercise! ical response. Breathing with your Do what is enjoyable for you. Try to diaphragm tends to reduce stress get moving for at least 20-30 min- and improve energy. Abdominal Visualization utes of continuous movement. En- breathing, also known as diaphrag- Visualization can be a powerful joy the process and get outdoors matic breathing, is a powerful way tool. Lie down comfortably on if you can. Being outside and in to decrease stress by activating re- the floor and start by imagining a nature has its own restorative and laxation centers in the brain. The white light that shines on your fore- renewing effects on our bodies. abdominal expansion causes nega- head. On your own time, visualize tive pressure to pull blood into the the light coming down throughout Mind body Medicine chest, the venous flow of blood your body and healing different Our views on ourselves, our en- back to the heart. Find a comfort- areas that need attention. Bring vironment and our intentions for able place lie down (or sit down if your awareness to areas that need healing all play a role in the heal- preferred), with your feet slightly attention. Focus on accepting your ing process. There is continually apart, one hand on your abdomen body as it is and embracing and al- more research revealing the minds near the navel, and the other hand lowing healing to occur. ultimate role in determining how on your chest (optional). Gently ex-

26 Supplementation for Healing

Although food can be a wonderful medicine for maintaining optimal health, preventing disease and treating disease; when we are in a state of increased need or depletion, supplementation is often necessary.

Choose regulated supplements The supplement industry that is available to the public isn’t under regulation by an external regulatory body and it is therefore important to ensure you are taking adequate measures to ensure your health. Many of the supplements available to the public have been tested to not contain what is advertised. For example, some protein supplements that have been investigated are actually just filled with rice flour!

Choose supplements tested for purity In addition, many of the supplements that have been tested also contain toxins and heavy metals that can cause them to be more harmful than helpful in the body.

Choose supplements that are absorbed and worth the value! Considerations for the bioavailability of a supplement or how well a product is absorbed should also be taken into account. The sourcing of fish oil and type of coating on fish oil for example can dictate its absorption as well. Absorption can range any- where from 30-90% depending on the sourcing and processing!

Pharmaceutical-grade supplements are only available to medical practitioners due to their potency. Speak with your healthcare practitioner about supplementation and ask about the brands they carry and their regulations or schedule an appointment from the information listed below. There are some supplements that are worth the value and do have good regulatory standards. Investigate the company you purchase from and get to know how they process their supplement.

27 27 REBALANCE

Overwhelmed?

Here are a few things you can do right now to make a big change!

Consume 6-8 cups of leafy greens daily (kale, chard, spinach). Too much? Start with 1-3 cups.

Explore a new recipe or come up with your own recipe using your fruit or vegetable of choice.

Try a new healthy food option from this book every week.

Walk daily outside and in nature. Get sunlight to boost vitamin D and promote healing.

Also, every 20 minutes of sitting, get up and move around! If you don’t want to exercise, turn on your favorite dance music and dance freely!

Meditate on healing. If that sounds boring to you, take a minute or two daily and be appreciative of nature and thankful to your body. You can also just focus your attention on your breath- a simple but effective task!

Week 1 The lining of the gastrointestinal the sunlight against your skin. Not tract is lined with the neurotrans- only are you getting a serotonin mitter serotonin receptors. In fact, boost, you are also increasing levels Find Your Moment the gastrointestinal tract is the larg- of Vitamin D and one of our bodies and Enjoy It! est producer of serotonin, it’s home most important antioxidants gluta- to 90% of serotonin and is intimate- thione. If it’s cloudy, just enjoy be- What if getting more nutrition out ly involved in gastrointestinal func- ing outdoors in nature. Plants have of your food, better digestion and tion and physiology. Abnormalities been well researched to increase better mood were as simple as en- of serotonin function contribute healing in patients recovering from joying the experience of eating? to symptom progression in bowel surgery- even just looking out a Research is continually revealing disorders, inflammatory and infec- windowcan be helpful! that it actually can be that simple! tious diseases of the gut, depres- The difficult part is most people sion, sexual dysfunction, memory Drink a tea of choice as you savor in our culture are often rushed for and obesity. Supporting research your moment or start your day. As time and eat on the go or in the shows that serotonin levels can you drink set yourself up for success midst of multitasking. This makes be balanced with the use of light by reading something motivating, it difficult for proper digestion to therapy (aka sunlight), exercise, creating a moment of positive self occur and limits the potential ben- meditative strategies and dietary talk or think on the things you are efits we could get from our food. interventions. But how do we do looking forward to for that day. If Undigested food passing through this? How can we slow down, get you can’t think of anything, just find the digestive tract is one major enhanced nutrition AND boost se- beauty in the world around you. cause of food sensitivities that de- rotonin levels? velop. Low acidity in the stomach, When eating, focus on chewing chronic inflammation and leaky gut This week focus on “CREATING food to the point of allowing it to can also create the food sensitivity YOUR MOMENT” of slowing down be more of a liquid than a solid as cycle. Since digestion starts in the to enjoy the eating experience. I it goes down. I don’t recommend mouth, it’s important to proper- prefer the morning, but pick a time counting the bites, as that can be ly chew food so that enzymes can that feels right. Give yourself 5-10 quite contradictory to enjoying help with the breakdown of the minutes to enjoy. your food. food that we eat. During your moment, you can also The gastrointestinal tract is consid- try standing or sitting in what is ered the 2nd brain for the level of Creating Your Moment: called a power pose or loving pose. neural activity that occurs and for This automatically causes both the fact that there are more nerves If you can get outside to be in the change in behavior and mood! in the digestive tract than the brain! sunlight, spend some time savoring

Clinical and Translational Gastroenterology (2012) 3, e13; doi:10.1038/ctg.2012.8 | Published online 26 April 2012 Flory JD, Manuck SB, Matthews KA, et al. Serotonergic function in the central nervous system is associated with daily ratings of positive mood. Psychiatry Res 2004;129:11-9. Week 1 - Meal Plan

Open faced Glowing Migas & Glowing Open faced Avocado Green Uno Leche Green Avocado Sandwich* Smoothie* Toast* Smoothie* Sandwich*

Ants on a Log Ants on a Log Banana Nut Celery and Banana Nut Celery and Banana Nut Muffins* Almond Butter Muffins* Almond Butter Muffins* w/raisins w/raisins

Beef Stir Fry Pineapple Beef Stir Fry Pineapple 5-6 ounces beef Chicken 5-6 ounces beef Tandoori Chicken strips and 2-3 & Walnut strips and 2-3 Chicken* & Walnut cups of veggies Broccoli* cups of veggies Broccoli*

Berries & The Cheesy Berries & The Cheesy Berries & Cream Break Cream Break Cream ½ cup Berries 1 ounce Grass Fed ½ cup Berries 1 ounce Grass Fed ½ cup Berries w/ ½ cup full fat Organic Cheese w/ ½ cup full fat Organic Cheese w/ ½ cup full fat organic yogurt w/1 Apple organic yogurt w/1 Apple organic yogurt

Pineapple Maple-Garlic Maple-Garlic Tandoori Tandoori Chicken Pork Pork Chicken* Chicken* & Walnut Tenderloin* Tenderloin* Broccoli*

*See Recipes On Pages 38-48

31 Week 2 ing disease process from occurring. Glutathione is one of the most The mitochondria in our cells play a interesting and well researched an- What Is An huge role in protecting against ox- tioxidant that correlates positively Antioxidant Exactly?! idation. Mitochondrial protection with preventing autoimmunity and works in same way that the insula- inflammatory conditions. From out- Antioxidants have received a lot of tion of a wire protects the wire from door allergies to food sensitivities, attention in the past years. The term damage to the environment. Inter- this antioxidant can be very helpful ‘antioxidant’ and ‘superfood’ have estingly, mitochondria are consid- in changing our responses to the become buzzwords used to market ered separate organisms that have environment when supplemented a variety of foods. Many people evolved a symbiotic (or beneficial) properly. Glutathione is natural- understand conceptually that an- relationship with our bodies. Nutri- ly increased with exercise, sulfur tioxidants are healthy and protect ents that interact within the mito- vegetables, and grass-fed undena- the body. Typically promoted an- chondria include glutathione, lipoic tured dairy products (avoid protein tioxidants are Vitamins A, C and E. acid, coenzyme Q10 and carnitine. isolates). But did you know there are actually thousands of compounds involved Selenium also has antioxidant like Consider taking a multivitamin in antioxidant activity and only properties. Selenium protects our that can give you the full spectrum three of those are vitamins? And bodies by binding to heavy metals of nutrients your body needs dai- that there are pro-oxidants such as that we are exposed to. Deficien- ly. I recommend working with a Zinc and Iron that are necessary for cies in selenium may present in an qualified healthcare professional allowing antioxidant activities with- individual as heavy metal toxicity. that can recommend nutraceuti- in our cells? Pregnant women have increased cal supplementation. Some of the need for selenium in their diets supplements found at GNC, Wal- Let’s start with antioxidants. Anti- and are often deficient. This is greens and other stores have been oxidants as their name suggests, why pregnant women are often re- found to have toxins and harmful protect us from what’s called ox- quested to avoid fish that may be compounds because of their poor idative stress. Oxidative stress or higher in mercury such as tuna. regulation. Also, working with a cellular damage occurs on a daily healthcare professional can help basis from our body’s natural meta- you uncover the type of com- bolic processes and even exercise. How to guide for getting pounds you need. Some individu- Of course additional oxidation can the most out of als are unable to properly convert occur with stress, illness, inflamma- “Antioxidant Activity”: nutrients to their active form and tion, poor diet and environmental may need to consume methylated toxins. Excessive oxidative stress Include a variety of leafy greens, or active forms of nutrients and in is linked to coronary heart disease, sulfur containing vegetables (gar- higher amounts. neurodegenerative diseases, au- lic, kale, brussel sprouts, asparagus, tism, diabetes, cancer arthritis, fi- broccoli ect.) to get the full spec- bromyalgia and many other inflam- trum of nutrients and phyto com- matory conditions. Antioxidants pounds necessary for antioxidant help with detoxification pathways activity. Aim for 3-9 cups daily. If of the liver, repairing the damage inflammation or disease is present, from oxidative stress and prevent- aim for the higher end of that range. 32 32 Week 2 - Meal Plan

Eggstraordinary Sprouted Eggstraordinary Sprouted Eggstraordinary Casserole* Morning Casserole* Morning Casserole* Oats* Oats*

Pina Colada Lox & Cream Pina Colada Lox & Cream Pina Colada Smoothie* Cheese* Smoothie* Cheese* Smoothie*

Lemon Morrocan Lemon Morrocan Lemon Cannellini Carrot & Cannellini Carrot & Cannellini Bean Salad w/ Beet Salad Bean Salad w/ Beet Salad Bean Salad w/ chicken* w/Tuna* chicken* w/Tuna* chicken*

Red Velvet Red Velvet Red Velvet Cacao Nut Cacao Nut Black Bean Black Bean Black Bean Truffles* Truffles* Brownies* Brownies* Brownies*

Pineapple Pineapple Squash Chicken Squash Chicken Squash Pizza* & Walnut Pizza* & Walnut Pizza* Broccoli* Broccoli*

*See Recipes On Pages 38-48

33 Week 3 puters and cell phones (especially Turn off electronics after a set at night) is harmful because both time, this will create a space to Creating REST and electronics reflect blue light which alert your brain that you are get- RHYTHM - even in chaos. interacts with the cones within our ting ready to rest and relax. eyes. This disrupts innate circadi- Resting is as important as the food an rhythm and leads to decreased Create a routine that works for we put in us. It’s often the first sleep quality, duration and in turn you. Find what helps you wind neglected health behavior and leads to an increase in the cyto- down. Reading, journaling, listen- it doesn’t help that as a culture kine interleukin-17. Interleukin-17 ing to calming music, light yoga or over-working and lack of sleep is is a highly inflammatory production meditation are all wonderful op- often rewarded and respected. from our bodies. In times of infections. Some people may also want However, creating a lifestyle of al- tion when it might be needed, it to spend some time with a loved lowing yourself and your body to can be helpful. But prolonged and one. rest even if that means setting new unnecessary secretions can lead to boundaries can be motivating to chronic inflammation, gastrointes- Create a time you look forward family members, co-workers and tinal distress, fibromyalgia and is to! Sleeping is more of a priority friends to do the same. Resting is linked to a myriad of auto-immuni- when you can look forward to it. the time when our bodies repair ty issues. You can use all of your sense to and recover from all of the things create a ‘sleep time space’. Diffus- we asked our bodies to do that ing essential oils can be helpful in day! Creating a routine and flowing How to “Create Rest & this process. Therapeutic grade with the bodies natural circadian Rhythm”: essential oils contain compounds rhythm is therapeutic and allows that can be helpful to the body at for optimal recovery and healing. Look into purchasing Amber a cellular level. Lavender and oth- Our bodies are built to rise with the lights. Amber lights do not re- er calming oils can help with relax- sun and sleep in darkness. Howev- flect blue light and can be turned ation and winding down. er media and electronics has dras- on after hours as sunlight dis- tically changed our abilities to do sipates. This will create a more Warm teas and showers also help this. Prolonged exposure to com- sleep conducive environment. the body create the circadian. cooling process as the temperature of the

Yu X, Rollins D, Ruhn KA, et.al. TH17 cell differentiation is regulated by the circadian clock. Science. 34 2013 Nov 8;342(6159):727-30. doi: 10.1126/science.1243884. Week 3 - Meal Plan

Green Goddess Migas & Green Goddess Migas & Green Goddess Smoothie* Uno Leche Smoothie* Uno Leche Smoothie* Toast* Toast*

Roasted Roasted Herb Nuts Herb Nuts Cacao Nut Raw nuts or Cacao Nut Raw nuts or Cacao Nut Truffles* toast in oven Truffles* toast in oven Truffles* with coconut with coconut oil/herbs oil/herbs

Caribbean Beef Stir Fry Caribbean Beef Stir Fry Caribbean Tenderloin 5-6 ounces beef Tenderloin 5-6 ounces beef Tenderloin w/Mango strips and 2-3 w/Mango strips and 2-3 w/Mango Salsa* cups of veggies Salsa* cups of veggies Salsa*

Nori Chocolate Nori Chocolate Nori Seaweed Banana Seaweed Banana Seaweed Jerky* Cream* Jerky* Cream* Jerky*

Garliky Spaghetti Garliky Spaghetti Garliky Kale Salad Squash Kale Salad Squash Kale Salad w/crispy w/ground w/crispy w/ground w/crispy beef, basil beef, basil Chickpeas* Chickpeas* Chickpeas* & spinach & spinach

*See Recipes On Pages 38-48

35 Week 4

Eating as an Art and Experience

Eating is an art! Make your plate apply this french concept to your your canvas. Use varieties of col- eating style. I like to compare this or to get in a variety of health mindset to being a world traveler promoting antioxidants and phy- of different foods! Try a new food to-compounds. By using color and or farmers market and explore. If many food varieties you are likely at a farmers market, ask the seller to have a more anti-inflammato- how the food was grown or raised. ry diet as well. Try to focus on ro- Learn about the food you are put- tating your foods to prevent food ting into your body. You’ll have a sensitivities from occurring and to new appreciation for the food and allow the proper balance of nutri- the experience. ents. Rotating your foods is essen- tially not eating the same foods on The Artful Eating a excessively regular basis. For ex- Guidelines: ample, if you have an avocado on monday, it might be a good idea 1. Try new foods weekly. 4. When buying food ask your- to postpone having another for 2-3 self: What has been done to this days which exploring other food 2. Rotate foods to prevent food food? What has been added or options. Make it a habit to try new sensitivities and get a variety of taken away from the food? If the things whenever possible. You can phytonutrients. food is a processed food- how explore this by trying to add some- Use color in creating your plate. many ingredients does this have? thing new each grocery store vis- Food should both taste and look Do I know what the ingredients it. In france, it is very common for appealing. Try eating with your are and are they edible? This is a cheese plates to be brought out mouth and eyes! great guideline when purchasing in restaurants with a cheese from a food and gauging its quality. a variety of local villages. Each 3. Check out your local farmers cheese has a different story and market and ask about how your taste which makes the eating expe- food was grown or raised. rience much more enriched! Try to

36 36 Week 4 - Meal Plan

Green Eggs Sprouted Green Eggs Sprouted Green Eggs & Ham* Morning & Ham* Morning & Ham* Oats* Oats*

Grapes & Grapes & Chocolate 1 ounce Chocolate 1 ounce Chocolate Banana Organic Banana Organic Banana Cream* Grass-fed Cream* Grass-fed Cream* cheese cheese

Morrocan Pineapple Morrocan Pineapple Morrocan Carrot & Chicken Carrot & Chicken Carrot & Beet Salad & Walnut Beet Salad & Walnut Beet Salad w/Salmon* Broccoli* w/Salmon* Broccoli* w/Salmon*

Grapes & Grapes & 1 ounce Cashew Chocolate Cashew 1 ounce Organic “cheese” Banana “cheese” Organic Grass-fed cake* Cream* cake* Grass-fed cheese cheese

Garliky Morrocan Garliky Kale Salad Tandoori Carrot & Tandoori Kale Salad w/crispy Chicken* Beet Salad Chicken* w/crispy Chickpeas* w/Salmon* Chickpeas*

*See Recipes On Pages 38-48

37 Open Faced Avocado Sandwich

Use Ezekiel Sprouted Grain bread and toast

Heat 1-2 eggs over medium-hard in coconut or walnut oil over medium heat.

Drizzle Olive Oil over Toast and add sea salt.

The Glowing Add avocado to toast and top with Egg. Green Smoothie

INGREDIENTS: Eggstraordinary Casserole 1 1/2 cups water 1 head organic romaine lettuce, chopped 3 to 4 stalks organic celery INGREDIENTS: 1/2 head of a large bunch or 3/4 of a small bunch of spinach 1 tsp Coconut oil 1 organic apple, cored and chopped 1 large yellow onion, diced 1 organic pear, cored and chopped 1.5 cups of cut vegetables (spinach, okra or collard) 1 organic banana or 2-3 bell peppers for a nice kick Juice of 1/2 fresh organic lemon 2 tsp chili powder (if spice sensitive, avoid) Optional: 1/3 bunch organic cilantro (stems OK) and ¼ tsp paprika 1/3 bunch organic parsley (stems OK) 1 tsp red pepper flakes (if spice sensitive, avoid) 12 ounces turkey breakfast sausage 2 cups organic milk (for dairy free, use Almond milk) DIRECTIONS: 8 grass fed eggs 9 egg whites Add water and chopped head of romaine to blender. ¾ tsp salt (I prefer pink Himalayan sea salt) Blend at a low speed until smooth. Add spinach, 8 Organic sprouted corn tortillas (cut into quarters) celery, apple, and pear, and blend at high speed. Add 1 cup scallions cilantro and parsley (which help chelate heavy metals 4 oz. can of hatch green chilies from your body). Finish with banana and lemon. 1 cup (4 ounces) organic grass fed cheese

Green Goddess DIRECTIONS: Smoothie Heat vegetables over medium heat in coconut oil. Add spices if used. Add turkey meat to pan and INGREDIENTS: saute with cooked vegetables. Cook meat until browned or around 5 minutes, and allow it to cool. Combine milk, eggs and salt/pepper in a large 1 C baby spinach bowl. Whisk. Lightly coat 13x9-inch baking dish with 1 C cucumber chunks coconut oil. Add green chilies on the bottom of 1/2 avocado, halved, pitted, and peeled pan. And layer Turkey above chilies. And then layer 1 lg kiwifruit, peeled and chopped tortilla strips. Continue layering until completed. 1/2 C frozen kefir (we used Lifeway) or low-fat vanilla Top with cheese mixture and scallions. Pour egg frozen yogurt mixture in baking dish. Cover and refrigerate over- 1/2 C fresh orange or tangerine juice night. Bake at 350 for 45-50 minutes. 1/4 C mint leaves

38 Green Eggs digestion, add bone broth to vegetables in cooking and Ham process. For convenience and nutrients, you can use flash frozen vegetables. Although nothing beats a fresh from the garden vegetable, often vegetables INGREDIENTS: loose some of their nutrition value after the first five days of sitting out and being transported. Opt for 2 Organic poached eggs farmer’s market organic produce whenever possible ½ cup to 1 cup chopped swiss chard and use flash frozen vegetables as well especially ½ cup to 1 cup Brussel sprouts when you don’t have a lot of time to cook. Topping 1-3 cloves of chopped garlic with fermented vegetables like Kim Chi or Fresh 1/8 onion chopped Sauerkraut contains probiotics that can help with digestion and gastrointestinal flora. Avoid canned 1 TBSP coconut oil sauerkraut with additives and preservatives and opt Bone broth (chicken)- optional for a fresh refrigerated version. Experiment with oils Add ham or bacon if desired, avoid nitrates such as Walnut oil, Coconut Oil, Sesame oil, Avocado whenever possible Oil and Olive Oil. Rotate oils for greater nutritional Sea salt (I like pink himalayan sea salt) gains. Breakfast doesn’t have to be boring, and if you learn to make it right, you’ll probably never go back DIRECTIONS: to cereal again!

Sautee onion and garlic until onion is slightly clear. FOOD FOR THOUGHT: Add in and sautee swiss chard in bone broth for 3-5 minuites or until tender. Add cooked and chopped Remember that oils all have different smoke points. Brussel sprouts. Salt to taste and then add coconut When cooking you should avoid heating an oil past oil and mix for 1 minuite Put to the side and cook it’s smoke point. Heating an oil past its smoke point eggs poached. Top eggs with vegetable topping denatures the oil and it’s nutritional value while also making it more difficult for the body to process. Prolonged heating past the oils smoke point makes HOW-TO GUIDE FOR EGGS: it much more harmful to the body. Some oils have their smoke point listed on the side of the container. Cook poached, over medium or scambled eggs over Coconut oil and walnut oil make great medium heat medium heat. Add Vegetables of choice, preferably cooking oils and add a great flavor profile to foods. green! You can add Brussel sprouts, collards, spinach, kale or broccoli to the mix. For flavor & as an aid to Morning Vaquero Migas & “Uno Sprouted Oats Leche” Toast

INGREDIENTS: INGREDIENTS:

¼ cup – ½ cup of dry rolled oats (Serves 6) 1/3 - 2/3 cup of nut milk or dairy milk (you can make 16 organic yellow corn tortillas your own nut milk or buy in the store) Avocado oil ½ cup organic greek or regular yogurt 12 eggs, beaten ½ cup of berries or fruit of choice 1/2 teaspoon salt 2 tsp of chia seeds or ground flax seeds 1/2 teaspoon freshly ground pepper Optional: Add local raw honey (1 tsp) 1 cup grated cheese 1/4 cup finely chopped onion 1/4 cup finely chopped firm but ripe tomato FOOD POWERED TIP:

Sprouting is one way to make nutrients more DIRECTIONS: bioavailable to the body and make the food easier to digest. You can sprout raw oats, raw nuts and grains Cut tortilla strips into triangles and add coconut oil for an extra nutrition boost. and sea salt. Bake Tortillas strips in a light coating of coconut oil and top with sea salt. Cook at 300 until lightly brown. Set aside. Cook eggs in pan the FOOD FOR THOUGHT: salt and pepper and stir constantly. As the eggs begin to set, add the tortilla chips and continue to Pro-biotics and Pre-biotics… what’s the difference? stir, scraping the bottom of the pan. When the eggs Pre-biotics are the soluble fibers in oats and other reach a soft scramble, fold in the cheese, followed foods that enhance probiotic action within the gut. by the onion, tomato, and jalapeño. Serve with Aside from enhancing probiotics, pre-biotics also black beans, fresh spinach and top with cilantro. play a role in insulin regulation by helping things move faster through the gastrointestinal tract. “Uno Leche” Toast: For a delicious addition to this Probiotics are live microbial food ingredients that play dish, try toasting a sprouted grain bread (I like a huge role in our overall health. This extends even Ezekiel bread). After toasting add a light coating beyond gastrointestinal health and can help reduce of your yogurt of choice (plain or vanilla). Drizzle inflammation throughout the body and strengthen the honey and nutmeg or cinnamon on top for a treat. immune system. Also, did you know healthy gut flora can even help reduce seasonal outdoor allergies? The benefits of a healthy gut are endless!

40 Nori Sticks

INGREDIENTS:

4-5 Nori Sticks 1 cup walnuts ¼ cup sun-dried tomatoes 2 Tbsp maple syrup 2 Tbsp Apple cider vinegar 2 Tsp Tamari ½ Tsp cumin ½ Tsp paprika 1 Tsp chili powder/paprika Cashew Cheese ½ Tsp sea salt

INGREDIENTS: DIRECTIONS: 1 cup raw cashews (soaked for 1hr or more) Pulse walnuts in food processor until it forms a ¼ cup filtered water powdery texture. Add sundried tomatoes that have 2 Tbs. lemon juice been soaked in water (drain first), maple syrup, 2 cloves garlic Tamari, Paprika, Chili powder, Salt and apple cider 2 Tbs. white wine (wine you’d drink) or use 1 Tbs. vinegar. Blend until incorporated. Should form a raw apple cider vinegar paste. Cut Nori Sheets in half. One one side of the 1 Tbs. dijon mustard cut Nori (not all the way to the edge though) place sea salt and pepper to taste a small amount of the blended mixture directly on the Nori lining it up along the edge. Put water on Scallion: Add scallions, garlic and parsley to taste your fingertips and place directly on the Nori edges Sun-Dried Tomato: ½ cup sun-dried tomatoes, which will soften the Nori and enable it to be rolled. chopped Continue rolling the Nori and placing a little water Olive: 1/3 cup green and kalamata olives, chopped on it as you go. You should have created your rolled up Nori sticks at this point! For the best texture, I recommend dehydrating the Nori Sticks or DIRECTIONS: simply heating them in the oven for a few minutes to draw out the excess moisture Blend ingredients in a food processor or blender.

Banana Chocolate FOOD POWERED TIP: Ice Cream Cashews are a great source of minerals (especially copper and zinc) and mono-saturated fatty acids INGREDIENTS: and like walnuts also contain mood elevating components. ¼ cup Almond or other Nut Milk, unsweetened 3 frozen bananas 2 Tbsp unsweetened raw cocoa powder Sea Salt (pinch) Optional- Chopped Nuts Can also add a scoop of protein party

DIRECTIONS:

Blend ingredients in food processor or blender. 41 Cacoa Nut Pina Colada Truffles Smoothie

INGREDIENTS: INGREDIENTS:

¼ c. walnuts 1 cup of Pineapple (& strawberries if desired) ¼ c. ground chia seeds ½ cup of Organic yogurt ½ c. pitted dates ¼ cup of water 1/3 c. raw cacao powder ½ cup of coconut water 1/8 c. pure maple syrup ½ cup of coconut milk ½ c. pure almond butter (no sugar or oil added) 1 TBSP protein (optional) ½ tsp. vanilla extract ¼ tsp. sea salt ½ cup whole almonds DIRECTIONS: 2 c. shredded unsweetened coconut Blend ingredients in food processor or blender. DIRECTIONS:

Place the walnuts and ground chia seeds in a food processor and process until coarsely ground. Add the dates, and pulse until combined with the nuts. Add the cacao powder, syrups, almond butter, vanilla and salt. Process until the mixture is thick and smooth. Add the almonds, and pulse a few times until combined- you want the almonds to still remain in crunchy chunks. Form the balls with a scoop and then roll them between your hands to form a ball. Roll the balls in the coconut. Place in a sealed container in the freezer until hardened. LOX + Kale FOOD POWERED TIP: Use ½ cup full fat organic yogurt, add dill and ½ Dates are a good source of fiber, an excellent fresh squeezed lemon juice. source of easily digested carbohydrates. Dates are among the most alkaline of foods, and contain a Spread out smoked salmon and spoon yogurt special type of soluble fiber called beta-D-glucan mixture on to salmon. which has been shown to decrease the body’s Roll salmon into a roll absorption of cholesterol and balance blood sugar. De-steam and cut kale. Rinse and massage kale for FOOD FOR THOUGHT: 2 minutes.

Add ½ lemon to bunch of kale, continue massage. What’s the difference between cocoa and cacao? Cocoa is much more refined and processed and Add walnut oil or olive oil and sea salt. because of the steps taken in it’s processing, it doesn’t have the same nutrition value as raw cacao. Raw cacao is has potassium and is loaded with phytonutrients, antioxidants and minerals.

42 Banana Almond Red Velvet Meal Muffins Brownies

INGREDIENTS: (Serves 8) INGREDIENTS:

2 small eggs 2 1/4 cup oats 2 medium ripe bananas 1/2 large cooked beetroot 3 Tbsp maple syrup or honey 1/4 cup unsweetened cocoa or cacao powder 3 Tbsp unsweetened vanilla or plain coconut milk 1/3 cup milk of choice, plus more if needed (nut 1 tsp pure vanilla extract milk, coconut milk or dairy milk) 1 tsp baking powder 1/4 cup melted coconut oil or walnut oil 1 cup almond meal (ground from raw almonds) 1/2 can black beans (about 1/2 cup) drained and 1/2 cup + 2 Tbsp oat flour (ground from GF oats) rinsed (can sub with garbanzo) Optional toppings: chopped nuts, rolled oats, 1/2 cup pure maple syrup crumb topping 1/2 tsp baking powder 1/4 tsp salt DIRECTIONS: 1 tsp pure vanilla extract 1/2 cup chocolate chips, plus more if desired Preheat oven to 350 degrees F and line a muffin tin with 8 paper liners. In a large bowl, DIRECTIONS: prepare flax egg by mixing flaxseed + water and letting rest for a few minutes. Next Preheat the oven to 375 degrees F. In a food add bananas and mash. Add agave, baking processor or high powered blender, blend the powder, vanilla, almond milk and stir. Add oats, cacao powder, salt, and baking powder almond meal and oat flour and stir once more. until they have formed a “flour.” Add in the Taste to see if it needs more sweetener. I milk of choice, vanilla extract, oil, and maple added a touch more because I prefer sweeter syrup, and blend until fully combined. Add in muffins. Bake for 25-30 minutes or until a the cooked beetroot and the beans and blend tooth pick or knife inserted into the center until the mixture has formed a thick batter comes out clean and they become somewhat (the texture of brownie batter – add milk if firm to the touch with a little give. Remove needed). Stir in the chocolate chips. Pour the and let rest in pan for 5 minutes. Then cool all batter into a small brownie pan (preferably the way on a cooling rack. Store in an airtight one half the size of a 13×9 pan) lined with container or covered with plastic wrap for parchment paper. Sprinkle more chocolate several days. Freeze for longer storage. chips on top if desired. Bake in the oven for 22-25 minutes or until the top is fully cooked. To check if it is fully cooked, insert a toothpick into the brownies. If it comes out clean, the brownies are ready. If there is batter on the toothpick, bake the brownies for 5-10 more minutes or until fully cooked. Let cool for 15 minutes, slice, and enjoy.

43 them in the slots. This creates little tabs that makes removing them easier to pop out once frozen. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. To pack it down, use a small glass or the back of a spoon to compact it and really press it down. I found the bottom of a glass works well. If it sticks, separate the crust and the glass with a small piece of parchment. Set in Vegan freezer to firm up. Add all filling ingredients Cheesecake to a blender and mix until very smooth. For the coconut milk, I like to scoop the “cream” INGREDIENTS: (Serves 12) off the top because it provides a richer texture. But if yours is already all mixed Crust: together, just add it in as is. You don’t need a 1 cup pitted dates (soaked in warm water for 10 Vitamix for this recipe, just a quality blender. minutes then drained) I mixed mine for 1 minute, then “liquified” 1 cup raw walnuts or almonds or “pureed” it until silky smooth. If it won’t come together, add a touch more lemon Filling: juice or agave or a splash more coconut 1.5 cups raw cashews, soaked in water 4-6 hours milk liquid as the liquid should help it blend then drained (NOTE: If short on time, pour boiling hot water over the cashews, soak for 1 hour, then better. Taste and adjust seasonings as drain and blend as instructed!) needed. If adding peanut butter, add to the 1 large lemon, juiced (scant 1/4 cup) blender and mix until thoroughly combined. 1/3 cup coconut oil, melted If flavoring with blueberry or caramel, 1/2 cup + 2 Tbsp full fat coconut milk (see instruc- wait and swirl on top of plain cheesecakes tions for note) (optional). Divide filling evenly among the 1/2 cup maple syrup (or honey if not vegan) muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and Optional Flavor Add-Ins: freeze until hard - about 4-6 hours. Once set, 2 Tbsp salted almond, pecan or walnut butter remove by tugging on the tabs or loosening 1/4 cup strawberries, wild blueberries or rasberries them with a butter knife. They should pop (fresh or frozen) right out. Keep in the freezer for up to 1-2 weeks. Optional: you can set them out for 10 DIRECTIONS: minutes before serving to soften, but I liked them frozen as well. Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. Optional: add a pinch of salt to taste.Lightly grease a standard, 12 slot muffin tin. To make removing the cheesecakes easier, cut strips of parchment paper and lay 15 44 44 Squash Pizza DIRECTIONS:

INGREDIENTS: (makes one 30cm pizza) Place the walnuts and ground chia seeds in a food processor and process until coarsely ground. Add 3 Cups Mashed Butternut Squash (1 large squash) the dates, and pulse until combined with the nuts. 1 Cup Almond Flour (You can purchase or make Add the cacaopowder, syrups, almond butter, your own with raw almonds in a blender) vanilla and salt. Process until the mixture is thick 3/4 Cup Garbanzo Flour and smooth. Add the almonds, and pulse a few 1/4 tsp Sea Salt times until combined- you want the almonds to still 1/8 tsp Black Pepper remain in crunchy chunks. Form the balls with a 2 Tbsp. plus 1 Tbsp. Ground flax scoop and then roll them between your hands to 1 tsp Dried Oregano form a ball. Roll the balls in the coconut. Place in a sealed container in the freezer until hardened. Toppings: You can add your meats of choice here, any cheeses, ect. FOOD-AS-MEDICINE: Green Pizza Sauce (recipe below) A handful of pitted Kalamata olives Cacao- Cacao contains the highest concentration 1 Cup cherry tomatoes (chopped) of antioxidants of any food in the world. By A couple of handfuls arugula, herbs, or baby beet weight, cacao has more antioxidants then red greens wine, blueberries, acai, pomegranates and gogi * Or pizza sauce and toppings of choice berries combined.

Green Pizza Sauce Recipe: Dates: Dates are a good source of fiber, an 1/4 Cup Cashews (You can use pureed cashews as a excellent source of easily digested carbohydrates. base for a lot of different recipes) Dates are among the most alkaline of foods, 1/2 Cup packed basil and contain a special type of soluble fiber called 1 Cup packed spinach beta-D-glucan which has been shown to decrease 1/2 Lemon, juiced the body’s absorption of cholesterol and balance Sea Salt and Pepper to taste blood sugar. 8 Tbsp. Olive oil Caribbean Tenderloin in half. Dredge chicken in yogurt mixture and with Mango Salsa marinate 5 to 60 minutes, as time allows. If you’re broiling, line a baking sheet with INGREDIENTS: (Serves 4) aluminum foil for easier cleanup. Put chicken breasts on pan, underside facing up; reserve 1 mango, chopped marinade that does not cling to breasts. 2 scallions, chopped Broil 3 to 4 minutes, or until lightly browned. 1 tablespoon plus 1 teaspoon olive oil Turn chicken, and spoon remaining marinade 1 tablespoon fresh lime juice over. Broil on smooth side another 3 to 4 1/4 teaspoon crushed red pepper minutes, or until lightly browned. Garnish, add kosher salt remaining lime juice over chicken and serve, 1 1 1/4-pound pork tenderloin spooning the cooked marinade over the meat 1 teaspoon ground coriander and, if you’re serving it, over rice. If grilling, cut marinade by half. Cook 3 to 4 minutes a side, until chicken browns and is cooked DIRECTIONS: through, at times brushing with marinade. Garnish, add lime, serve. Can be served with Heat broiler. In a medium bowl, combine 1-2 cups of vegetables of choice (squash or the mango, scallions, 1 tablespoon of the spinach could work here) oil, lime juice, crushed red pepper, and ¼ teaspoon salt. Set aside. Rub the pork with the remaining 1 teaspoon oil. Season with the Maple-Garlic Marinated coriander and ½ teaspoon salt. Broil the pork, Pork Tenderloin turning occasionally, until cooked through, 12 to 15 minutes. Let rest 5 minutes before slicing. Serve the pork with the salsa. INGREDIENTS: (Serves 4-6)

2 tbsp Dijon mustard Fast Tandoori 1 tsp sesame seed oil Chicken 3 cloves garlic, minced Fresh ground black pepper to taste INGREDIENTS: (Serves 4) 1 cup maple syrup 1 ½ lb pork tenderloin 2 cups yogurt 2 teaspoons minced ginger DIRECTIONS: 2 teaspoons minced garlic 2 teaspoons paprika Combine mustard, sesame oil, garlic, pepper, 2 teaspoons ground coriander and maple syrup. Place pork in a shallow dish Juice of a lime and coat thoroughly with marinade. Cover, Salt and fresh black pepper then chill in the refrigerator at least eight 1 1/2 pounds chicken breasts hours, or overnight. Preheat grill for medium- Minced cilantro for garnish low heat. Remove pork from marinade, and set aside. Transfer remaining marinade to DIRECTIONS: a small saucepan, and cook on the stove over medium-low heat for 5 minutes. Brush Preheat broiler or grill. Combine yogurt, grate with oil, and place meat on grate. ginger, garlic, paprika, coriander, half the lime Grill pork, basting with reserved marinade, juice and salt and pepper to taste in a large for approximately 15 to 25 minutes, or until bowl. If chicken breasts are whole, cut them interior is no longer pink. Avoid using high temperatures as marinade will burn. 46 Pineapple Chicken with Moroccan Carrot & Walnut Broccoli Beet Salad

INGREDIENTS: (Serves 6) INGREDIENTS: (Serves 4)

1 Rotisserie Chicken 2 cups of grated carrots (from about 3 carrots) 1-2 Tbsp walnut oil 1 cup of grated fresh beets (from about 1 Frozen or fresh pineapple in desired quantity medium sized peeled beet) (if frozen, thaw out) 1/2 cup golden raisins 1 (14-oz) bag frozen broccoli florets 1/2 teaspoon paprika (sweet, not hot) 2 tsp fresh ginger, minced (optional) 1/4 teaspoon ground cumin 2 tsp fresh garlic, minced (optional) 1/4 teaspoon cinnamon Scallions and sesame seeds to garnish, Small pinch of salt (optional) Small pinch of cayenne Sprinkle with walnuts, (optional) 2 Tbsp lemon juice 3 cups Brown rice (optional) 2 teaspoons honey 2 Tbsp sliced fresh mint leaves Can be served w/canned or fresh Salmon DIRECTIONS:

If combining ginger, garlic and scallion heat in DIRECTIONS: oil with 1 tsp walnut oil until browned to liking. Combine with chopped rotisserie chicken. Add Place the grated carrots in a medium sized cooked pineapple and broccoli. Allow mixture serving bowl. Place the grated beets into a to cook for about 5 minutes. Combine with sieve and briefly rinse with cold water. This brown rice if desired. will rinse away a little of the excess beet juice that may otherwise color the whole salad beet red. Pat dry with a paper towel. Then add to the bowl with the carrots. Add the raisins. Stir to gently combine. In a small bowl, whisk together the paprika, cumin, cinnamon, salt, and cayenne. Then add the lemon juice and honey and whisk until smooth. Drizzle over the the carrots and beets, then gently fold until the carrots and beets are lightly coated. Let sit for an hour before serving, either chilled or Lemon Cannellini Bean at room temperature, for the dressing to seep Salad w/Chicken into the carrots and beets. Right before serving, stir in a couple tablespoons of sliced fresh DIRECTIONS: mint leaves. Garnish with fresh mint.

Drain the beans and rinse under cold water, drain well. Into a food processor or blender, put the garlic, olive oil, lemon juice, basil leaves, parsley leaves, cumin, salt and pepper. Pulse for a few seconds so that there is still texture. Put the beans into a bowl and pour over the dressing, toss well. Add Rotisserie Chicken (Shredded) and 1 cup of fresh vegetables per serving. I prefer spinach, chard or arugula. 47 Garlicky Kale Salad With seasoned chickpeas to a baking sheet. Drizzle Crispy Chickpeas garlic with a bit of olive or grape seed oil. Bake for 20-23 minutes, or until the chickpeas INGREDIENTS: (Serves 4) are slightly crispy and golden brown and the garlic is fragrant and slightly browned. 10 ounces (~6 cups) kale, loosely chopped Remove from oven and set aside. Squeeze or torn garlic out of skins / peel away skins and add to a mixing bowl. Add all remaining dressing CHICKPEAS ingredients and whisk vigorously to combine, 1 15-ounce can chickpeas, rinsed, drained and smashing the garlic with the whisk. Taste and thoroughly dried adjust seasonings as desired, adding more 1.5 Tbsp olive, avocado or grape seed, oil lemon for brightness and maple syrup for 2.5 - 3 Tbsp tandoori spice* sweetness. Set aside. Add kale to a large (see notes for DIY blend) mixing bowl. Before adding dressing, add 1 Tbsp each lemon juice and olive oil to the kale DRESSING and massage with hands to soften the texture 1 head garlic and lessen bitterness. Then add as much 1/4 cup tahini dressing as desired (some may be leftover) 2 Tbsp olive oil + more for roasting garlic and mix with a spoon. Top with chickpeas and 2 lemons, juiced (~1/3 cup) serve. Best when fresh, though leftovers keep 1-2 Tbsp maple syrup (or honey if not vegan) in the fridge for up to a few days. Pinch each salt + pepper Hot water to thin * DIY Tandoori Masala Blend: 3 Tbsp cumin, 2 Tbsp garlic powder, 2 Tbsp paprika, 3 tsp DIRECTIONS: ginger, 2 tsp coriander, 2 tsp cardamom. Multiply as needed. Peel apart garlic cloves but leave the skin on. Preheat oven to 375 degrees. Add drained chickpeas to a mixing bowl and toss with oil and seasonings. Add garlic cloves and

48 48 References: Belitz HS, Grosch W, and Schieberle P. 2009. Food Chemistry. Springer-Verlag: Heidelberg, Germany. Martín-Hernández C, Bénet S, Obert L. Determination of proteins in refined and nonrefined oils. Agric Food Chem. 2008 Jun 25; 56(12): 4348-51. Sanfilippo D. Practical Paleo- Guide to cooking fats.www. balancedbites.com Information in this chart adapted from Rakel D. Integrative Medicine, 3rd Edition. 2012. Elsevier: Saunders: Philadelphia, Pennsylvania. Adapted from Nicolle L, Woodriff Beirne A. 2010. Biochemical Imbalances in Disease. Singing Dragon: London, United Kingdom.